Pumping: a complex with kettlebells and burpees will make you stronger and more resilient

This crossfit complex with the funny name Burptacular pumps endurance, spends a lot of calories and involves a large number of muscle groups at once.

In a bunch of exercises there are several movements with kettlebells. These projectiles are not so heavy that they make you stop, but at the same time they are serious enough to properly hammer the hips, buttocks and shoulders.

How to do the workout

Set a timer and do these ladder exercises:

• burpee;
• thrusters with one weight;
• burpee;
• deadlift sumo with pull to the chin;
• burpee;
• swing the kettlebell.

That is, first you perform all these movements in a row 10 times, then 9, 8, and so on, until you reach 1. In the last round, only one repetition of each exercise will remain.

Since the complex is done on time, you need to rest as little as possible. It is not necessary to perform the exercises quickly - it is better to move measuredly, but not to stand.

As for the weight of the kettlebell, women should take a 20 kg shell, and men - 32 kg. However, this recommendation is only suitable for well-trained people. If you doubt your abilities, try Burptacular with more

light weights - for 12, 16 or 24 kg.

How to do exercises

burpee

Stand straight, feet shoulder width apart. Bend over and place your palms on the floor, with a jump go to point-blank range.

Get down on the floor until your chest and hips touch the horizontal. Then lift your chest off the floor, straightening your arms, bend sharply at the hip joints and place your feet closer to your hands. If possible, do not bend your legs in knees.

Do not try push-ups: lift your chest first, and then your pelvis. There are too many burpees in this complex to put extra stress on the hands. After you put your feet up, straighten up and jump low, clapping your hands behind your head. Repeat first.

Thrusters with one weight

Stand with your feet at the width you normally use for sit-ups. Take the weight on your chest and sit down in a full range - the pelvis should drop below the knees.

Rise and squeeze the weight up until the arm is straightened at the elbow joint. It is important to use the inertia of the rise for this - it will turn out much faster and easier.

Lower the kettlebell to your chest and repeat the exercise. You can perform all repetitions with one hand or evenly divide the number by both, for example, 5 with the right and 5 with the left.

Sumo Deadlift with Chin Row

Place your feet one and a half times wider than your shoulders, turn your toes to the sides. Grab the kettlebell with both hands.

Bend at the hips and knees and lower the projectile until it touches the floor. Straighten up and lift the kettlebell to your chin, pointing your elbows up.

Return the projectile to its original position and repeat.

Mahi kettlebell

Take the kettlebell with both hands, bend at the hip joints, winding the projectile between the legs for a swing. Keep in mind that the legs also bend at the knees, but not much - this is not a squat.

Straighten up sharply, sending the weight forward and up. You must work powerfully with the pelvis and back, to give the projectile enough acceleration, and not strain the arms at the same time - they only hold the weight, and do not lift it.

When the projectile is above your head, fully straighten up, and then let the kettlebell fall back along the same trajectory and again bring it between your legs for a swing.

Write how long it took to close the complex.