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Keep the pace smooth and repeatable—choose a light dumbbell or kettlebell for the squats, and scale the burpee to a step-back or no-push-up version if needed. This is a great beginner-friendly 30-minute hit that builds consistency without redlining.
Sunday Switch
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
- 10 Goblet Squat @ 20lb
- 6 Step-Back Burpee
EQUIPMENT
dumbbellbodyweight
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