Push 40 fitness strip district6/3/2023 ![]() ![]() ![]() For this exercise, you literally burpee and broad jump a mile. Running a mile is a great way to get your heart rate going, but things get a little more interesting when you replace the jogging for burpees and broad jumps. Typically, athletes finish the whole thing in 35 to 40 minutes. ![]() Begin with seven reps each of handstand push-ups, 135-pound thrusters, knee-to-elbows, 245-pound deadlifts, burpees, kettlebell swings, and pull-ups, and then repeat that cycle six more times. This workout has athletes do seven reps of seven exercises for seven rounds, which is great for hitting those target heart rates. It will burn a ton of calories and get your heart rate exactly where it needs to be. The Helen workout is ideal for precisely this, as it starts with a 400-meter run, then moves into 21 kettlebell swings at 53 pounds, and finally 12 pull-ups (with a support band if needed). Interval cardio is great for weight loss, but it’s also great for working your heart into its ideal range. By the time you’re done, your beats per minute should be right in the desired zone. You will do 50 reps of box jumps (with a 24-inch box), jumping pull-ups, kettlebell swings, walking lunge steps, knees-to-elbows, push press (with 45 pounds), back extensions, wallballs (with a 20-pound ball), burpees, and double-unders. Nearly every box in America has trainers that put their athletes through this series of high-intensity exercises, which focuses on 50 reps of ten different exercises in rapid succession. ![]()
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