Workouts
CO-B1·KB + Burpee Combos

Swing & Drop

12 min1 KBBeginner
Every minute on the minute
  • 1
    KB Two-Hand Swing 8 reps
    Hip drive, arms passive
  • 2
    Burpees 5 reps
    Step back and forward, controlled
  • 3
    KB Goblet Squat 8 reps
    KB from swing, straight into squat
Coach tip

Your first combo session. The burpees are low reps - quality over intensity.

How to do it · Why it works
swing

The KB swing is power, conditioning, and posterior chain in one. Builds an engine like nothing else.

  1. 1.Hike the KB back between your legs like a football snap
  2. 2.Snap your hips forward - the KB floats up on momentum
  3. 3.Arms are ropes, not cranes - never lift with the shoulders
  4. 4.Glutes and abs hard at the top, KB to chest height
  5. 5.Let it fall, hinge, repeat
burpee

Full-body conditioning in one rep. Builds work capacity, mental grit, and burns serious calories.

  1. 1.Drop your hands to the floor, kick feet back to a plank
  2. 2.Chest to floor (or a controlled push-up)
  3. 3.Hop or step the feet back to your hands
  4. 4.Stand and jump with arms overhead, light clap if you like
  5. 5.Land soft, straight into the next rep - find a sustainable rhythm
goblet squat

Bulletproofs your knees and opens up tight hips. Teaches an upright torso under load.

  1. 1.Hold the KB at chest height, elbows tucked in
  2. 2.Feet shoulder-width, toes slightly out
  3. 3.Sit between your hips - knees track over toes
  4. 4.Go as deep as you can with a tall chest
  5. 5.Drive through mid-foot to stand

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