Kettlebell And Calisthenics Leg Workout

09/14/2026 Workout of the Day. Legs & Burpees

30 Minute workout today (as per usual).

warm up: leg raises and glute bridges

A1: kettlebell split squats-8/8, 8/8, 8/8

A2: 3 pump Burpees + 2 reverse lunge chaser x 5 reps

B1: single leg hip thrusts-10/10, 10/10, 10/10

B2: 3 pump Burpees + 2 split squat chaser x 5 reps

C1: offset kettlebell calf raise-10/10, 8/8, 8/8

C2: 3 pump Burpees + 2 squat chaser x 5 reps

Total Time = 30 minutes on the dot.

We might be in trouble, friends. I think I've been infected by the burpee bug – specifically the multi pump + lower body chaser high time under tension burpees. Might be featuring these into the workouts much more.

The way I do these is after my 3rd set of each exercise, I'd catch my breath then drop down and knock out 5 reps of these – let's call 'em – extended burpees.

1 set = drop down, do 3 pushups, pop up, do 2 reps of a lower body exercise (first was reverse lunges, then split squats, then, finally, squats).

This resulted in only 3 sets of "burpees," but each set is 15 pushups + 10 reps of lunges or split squats or squats. So, if we're running the numbers, that's

45 total extra pushups

10 extra reps of reverse lunges each leg

10 extra reps of split squats each leg

10 extra reps of squats

So on top of a full leg day, I got some extra quality work just from burpees, along with a ton of extra conditioning and time under tension with very little additional time investment.

For those that like to watch, here's a 5ish minute video of 1 set from each exercise: https://youtu.be/lcdgYzg7BCE?is=9jj_uC1JEKFBsNFE

Thanks for watching and reading.