I came across this great kettle bell and burpee workout routine from my twitter friend, Dr. Hema. There are only two exercises in this circuit… seem simple? Yes of course it is! …And it will kick your but too! Looking for great ab exercises? …Once you finish all these burpees below, you will feel your core!
This is the ‘Chrissy’ kettle bell workout, and no doubt it’s full body conditioning that will boost your metabolism too….Are YOU ready?!
Workout:
30 Burpees
20 Kettle Bell swings
25 Burpees
25 Kettle Bell swings
20 Burpees
30 Kettle Bell swings
15 Burpees
35 Kettle Bell swings
10 Burpees
40 Kettle Bell swings
5 Burpees
45 Kettle Bell swings
Advanced = burpee exercises are done with a high knee jump
Beginners = burpee exercises can be done without the jump
- How long did it take you to finish the workout? Post your time! (specify Beg or Adv)
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Joe, I took the Chrissy Challenge. 2 words Buh – Rutal!!!
Using a 35lb Kettlebell my time was 32:43. We’ll call it beginner level, since I didn’t do the high knee raises. Impressive workout. I’ll work on my burpees and see how my time improves. Haven’t done them in a while.
Tomorrow is my run day. Not sure if I’ll just run or add the Bearcrawl/Lunge horses to the end of it. We’ll see how I’m walking
Thanks for all your posts and motivation! Have a great weekend!
Nice job Mike! hey you used a 35 weight though, nice! Good luck on that run
keep up the great work!
What size KB was I supposed to use???
The run was good, 1 mile. Just a jog, no bearcrawls, but I ran the staduim stairs afterwards. (its a small stadium)Followed with some tabata bagwork when I got home . Went to the track with my son, so the mile was broken up, but fun goofing around with the little guy. It was probably a good follow to that chrissy and got everything loosened up a bit!
Sounds like a great workout after Chrissy!
For the Chrissy kettle bell weight I would start with:
- 1 pood (23 lbs) then possibly work up to 1.5 pood (44 lbs) …2 pood is 53 lbs and too heavy for most in the amount of reps in Chrissy.
- for beginner’s use 1/2 pood kettle bell.
1 pood is actually 16 kg. not 23 lbs. 2 poods is 32 kg.
Males typically use a 16 kg for this and women and 8kg or 12kg.
I certified under the guy who created the workout!
Just finished for the first time ever. 19:44… was very broken down by the end but loved finishing. The burpees kill me (advanced). Now to lower the time. The guy who just posted has shown me everything I know. (Charlie)
Great job Keith. The burpees kill everyone! lol
14.30 with 1,5 pood kettlebell
a good alternative for beginners (or heavyweights like me) is to set a hiit program, 10 1 minute rounds with 1 minute rest between, 1 round burpees, 1 round pull-swings, and take note of the total amount of reps you can do.
have fun!