Rolling Stones Burpee Workout est 32 min
2013
This burpee workout is a time challenge and is done in a pyramid style with 10 reps done of 4 exercises for the first round and then for each subsequent round you do one less rep of each until you get to the 10th round in which you do just one rep of each exercise. This workout is great for strengthening and toning the full body, as burpees are the best full body exercise I know of, but this is especially good for the abs and core with the last 2 exercises directly targeting those. Adding some weight with the sandbag intensifies the action and effect. Tighten your abs as you do the sit ups and leg raises to get the most out of these.
To get own your sandbag, please check my Resource page and click on the links from there.
There are 55 reps of each exercise in this intense burpee workout. So you are getting 110 reps of awesome burpees. Perfect to build that rock star body! Let’s do this!
Rolling Stones Burpee Workout
Workout Breakdown
10 Rounds – Time Challenge
Do 10 reps of the following 4 exercises, then do 9 reps of each, then 8, then 7, then 6, and continue doing one less rep right down to 1 rep.
Roll Back and Up to Tuck Jump Burpees
Clean and Press Burpees with Sandbag
Sandbag Sit Ups
Sandbag Leg Raises
Workout on Video
My Time
Round 1 (10 reps) – 6:00 (pause for 1 min break, after filming)
Round 2 (9 reps) – 10:50
Round 3 (8 reps) – 15:00
Round 4 (7 reps) – 18:50
Round 5 (6 reps) – 22:00 (pause 1 min break, saved by the phone! )
Round 6 (5 reps) – 24:20
Round 7 (4 reps) – 26:15
Round 8 (3 reps) – 27:50
Round 9 (2 reps) – 29:00
Round 10 (1 rep) – 29:42
I decided to write the times for each rep, so it took me 29:42 + 2 x 1min breaks = 31:42
The breaks really helped me to recover so that the rest of the workout went faster. If you need a little break during the workout, take it. You will just finish off stronger.
Exercise Descriptions
Roll Back and Up to Tuck Jump Burpees
Standing at the end of your mat, or on ground, with feet hip width apart, roll backwards so that your knees are overhead and then forward again, place your hands on the ground in front of you and then jump legs back into plank position, do a push up, jump legs back in and then do a tuck jump, jumping up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump. This is one rep.
Cleand and Press Sandbag Burpees
With hands on sandbag jump or step back into push up position and do a pushup, then jump or step feet back in and do a clean and press with sandbag: pick up sandbag by its 2 horizontal side handles, bring it up to hip level straightening your body and flipping it so it’s up on top of your hands over knuckles and press it up towards ceiling, and then reverse movements bringing it back down to ground. This is one rep.
Lie back with knees bent, feet on floor, holding sandbag overhead, sit up while raising sandbag up as high as you can, then lie back bringing sandbag back overhead. This is one rep.
Lay on the floor and lift sandbag up above you keeping arms straight at 90 degrees, and with legs straight flat on ground. Holding sandbag above throughout all movements and lift legs up together towards sandbag and then lower them back down to the ground. This is one rep. Continue lifting and lowering legs together while holding sandbag up. You will feel the contraction in the abs as you lift and lower legs so tighten abs during these movements.
Want to try another? Check out my list of over 100 creative and fast paced workouts!
