It seems like everyone is in love with burpees now a days, there are what appears as a million memes about them. I also see a ridiculous amount of Facebook posts about them, as well as what appears to be mindless workouts involving them . Now, don’t get me wrong there is nothing wrong with this move, when done properly. However, what I often see done on the name of this exercise often makes me cringe and think,” man this person will need a chiro. or orthopedic soon, if they keep training like that!”

This week’s workout offers a good alternative to the standard burpee and don’t let the name fool you, it is an intense workout if you pick the right loading and variations!

The Humane Burpee


This week’s workout was created by  strength coach Dan John and is very simple to do, fitting our mantra  of simple but effective workouts perfectly. It is done by grabbing a moderately heavy bell (a 24 KG or 32 kg will work for most men.) and doing 10 goblet squats. This will be followed by a walk-down to push up, then coming back up and doing it again for 10 reps.  After you do that round, rest as much as you need to and get on to your next round.


Men will use a 20 KG to 36 KG bell
Women will use a 14 to 28 KG bell



Now there are two ways that we can approach this workout:


One: you can time it and do 10 reps every time and challenge yourself by getting as many rounds with good form that you can do.

Two: You can go down by a rep or two very round. In other words if 10 is your first round, your next will be 9 or 8 reps of each move.



Pick the variation that is tough enough for you, but can keep your form as you do it. Feel free to experiment or do a few rounds and to of the approaches to this workout each time.



Here is a video of my kettlebell class doing this workout:



Also my explanation and demonstration of it:

As Always here are your guidelines for success:






  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.
  • If you can get some friends to join you, so that you can mess with them as friends are supposed to!

    Prepare to be challenged and to begin to see changes in your body as you eat well and train with this and our other Weekly Workouts with our brand of fitness!

    Click here   to get your copy of my kettlebell and or body weight strength training series especially if you don’t know how to use kettlebells or want to get better at them.


Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s