Circuit Style Workout 

I love the bench press. It’s my favorite exercise of all time. One day, I went into the gym, and all I wanted to do was bench. The problem is that I firmly believe that you can’t improve by only doing exercises that you love. So for a balanced workout, I decided to pair my bench presses with an exercise that I loathe: The Burpee. After performing the workout, I found it was an excellent way to build serious upper-body strength while also logging some total-body, lung-taxing cardio. The result: a huge overall fitness benefit.

Directions:

In this workout, do the bench press with your body weight on the bar. So, if you weigh 185 pounds, the bar should weigh 185 pounds. (If that’s too heavy, use the heaviest weight with which you can do 10 reps.) Then do burpees. It’s designed in a digression/progression format, so do

10 reps of the bench press and 1 burpee, followed by 9 reps of the bench press and 2 burpees, 8 reps of the bench press and 3 burpees, and so on until you do 1 rep of the bench press and 10 burpees. Your goal is to complete the workout as fast as possible using good form. I’ve done it in 10 minutes and been destroyed afterward. You can also do it for fun, and take longer.

  1. Barbell bench press: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
  2. Burpee: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Reps

Time: 10 to 20 Minutes