Trial By Burpee Workout

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Hi Everyone!

Today’s workout is quick and challenging! In between each exercise I completed 5 Burpees. It was a great way to get my heart rate up, and keep my body working hard. I round took me just under 10 Minutes. It can be repeated up to 3 times. 

This workout is a great fat burner, and all over toner. I definitely felt like I got in a full body workout. I only went through this workout once today, but I followed it with a 3.5 mile run outside. I am planning on doing a modified version of this workout in my bootcamp class tomorrow night. 🙂 

I hope you guys enjoy the workout. I am going to be sharing more about my competition experience, so be sure to check back! 


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Walk the Plank
2. 5 Burpees
3. Rock the Boat
4. 5 Burpees
5. Right Leg Circles
6. 5 Burpees
7. Left Leg Circles
8. 5 Burpees
9. Leg Series (right)
10. 5 Burpees
11. Leg Series (left)
12. 5 Burpees

9 thoughts on “Trial By Burpee Workout

  1. Before seeing this workout i had decided i would come up with a circuit that included burpees between each exercise…then i saw this workout you did yesterday and thought, perfect! Just got done. Took me 17:30 to complete 2 rounds and that includes a 1minute break between rounds(kept the clock going). Thanks for your workouts! Also, congrats on your placing at the npc comp! You look amazing!

  2. Ayelet Saar

    just did it! its a love-hate realtionship with the burpees. I really love to hate them…. forgot to play the stopwatch in the 1st round. the 2 + 3 took me 9:49:23 + 9:19:15 as written. thanks Melissa. best wishes for the competion.

  3. i loved this workout! I made it a bit more challenging for myself by adding jump roping for 1 minute in between each exercise. I didn’t feel like running outside today 🙂

  4. Geena

    Thank you for kicking my trash today with this workout! I really appreciate that you have this site and share all of your wonderful knowledge. I just started doing your workouts a few days ago and I love it so far.

  5. Eric

    Hi, Melissa. Thank you for posting this workout, Day 5: trial by burpees. I’ll do it tomorrow, first thing in the morning.
    Question, in exercise number 3, “rock the boat”, how far down do we go? You don’t bring your shoulder plate down to the floor, right?
    Hopefully I don’t feel this in my lower back.
    Thank you! 🙂

  6. Bishop

    I am STILL just discovering some of your workouts. It’s 3/6/16 so I’m not thinking you’ll actually get this post. I am a 38yo male, in relatively good shape. I started doing “women’s” (or “bikini body”) workouts a while back to target my midsection. People don’t understand that these workouts are very challenging. Thank you!!!

    • benderfitness

      These workouts are great for both women & men! I’m glad you’re enjoying them! I have had several of my male body building friends try these workouts and they all found them very challenging (only a few were brave enough to try it on video with me!)

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