I came up with this one last night while at the gym.  It’s not very often that I go to the gym without a workout plan but I’m glad I didn’t have one this time because I came up with this doozy.

Warm Up

10 to 15 minutes of light cardio of your choice to get the blood flowing and get your muscles warm (cold muscles = torn muscles)

Workout

There are two supersets in this workout. The first has two exercises, the second has three exercises.

Superset 1

200 double-handed kettlebell swings
55 chinups

Start with a set of double-handed swings (I did 25 my first set) and immediately follow it up with a set of chinups (I did 10 my first set).  Rest 30 seconds to a minute and repeat until you get to 200 swings and 55 chinups.

For example: I did 8 sets of double-handed swings (25 reps x 8 sets) and 8 sets of Chinups (10 reps/10 reps/8 reps/7 reps/5 reps x 4 sets).

Superset 2

50 clean & press on the right
50 clean & press on the left
50 burpees

Start with a set of clean & press on the right (I did 10 my first set), followed immediately by a set of clean & press on the left (I did 10 my first set),  followed immediately by a set of burpees (I did 10 my first set).

For example: I did 5 sets of ten reps.

Finish with a cool down and some stretching.