A Burpee, a Ball Slam and Twenty Minutes

Sometimes the most simple workouts are the best – and the hardest. You don’t always need lots of fancy equipment to get a great workout.

This week, I used just a medicine ball and a simple burpee and got my arse well and truly kicked.

On the minute – every minuteMedicine Ball

All you need to do is set a stop watch going, then on the minute every minute perform one burpee and a ball slam. Start off with one burpee and one ball slam, rest for the remainder of the minute. On the second minute perform one burpee and two ball slams, rest for the remainder of the minute.

Keep going, adding an extra ball slam every minute on the minute until you can’t complete anymore balls slams within that minute.

So for example

1 minute = 1 burpee, 1 ball slam

2 minute = 1 burpee, 2 ball slams

3 minute = 1 burpee, 3 ball slams

And so on

This workout starts ridiculously easily. One burpee and one ball slam takes a few seconds, so you stand around feeling a little smug.

Decend into hell

However very quickly this decends into the workout from hell. For the first 13-14 rounds I was relatively comfortable, having most of the minute to recover. But once I started to get less than thirty seconds recovery time things got interesting.

Initially I was hammering through the ball slams but as the rounds go on I found I was getting more fatigued, which meant it was taking longer to get through that rounds increased number of ball slams, which in turn led to less recovery time, which, well you get the idea..

I managed a total of 23 rounds and promptly collapsed in a sweating heaving heap on the gym floor. I spent the rest of the afternoon at work trying to recover and I’m still feeling it today.

Workouts don’t have to be complicated, you don’t always need loads of weight, benches, bars etc. This is especially true if you are short on time and can’t get to the gym. You could do this at home, you only need a little bit of floor space and no excuses.

Have a go and let me know how many rounds you managed.

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