KettleWorX Kettlebell Circuit for Runners

2. Burpee With a Kettlebell Jump

The perfect move to increase leg strength and cardiovascular fitness is the burpee. Add a kettlebell to it, and now you're really working. This is considered an advanced move. For someone new to kettlebell training try the recommend modifications below. This move is a great illustration of how you can take a traditional cross-training exercise to the next level using a kettlebell.

Advanced Version: Start the exercise with a burpee. Lower the body into a squat position. With the hands on the ground, about 6 to 8 inches in front, straighten the legs by pushing the heels to the back at the same time. Make sure to stabilize the core. Protect your back; make sure your hips don't sag to the ground. Reverse the movement by jumping the heels back to the starting position. While in the squat position, grab the kettlebell with both hands and jump straight up while raising the kettlebell into the air. Place the kettlebell back on the ground. Rest for 5 to 10 seconds, if needed, and repeat the movement. Perform 10 burpees with kettlebell jumps. Rest for 30 seconds, or as needed. Repeat two more times for a total of three.

Modified Version: Holding the kettlebell with both hands in front of the chest, lower the body to a squat position, when the quadriceps are a parallel to the ground (or close to it). Begin with three squat pulses—short controlled up and down movements—and then on the forth pulse from the squat position, jump off the ground as high as possible, keeping the kettlebell at chest height. Repeat this five times. Rest for 5 to 10 seconds, or as needed. Repeat the set two more times.

This exercise works the glutes, quadriceps, hamstrings, calves and shoulders.

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