Burn off that cheat-day burger by doing (literally!) 500 reps of these compound movements—we promise, it's possible.

By Lauren Mazzo
November 08, 2016

There's nothing better than biting into a juicy burger, noshing on some fries, and washing it down with a creamy milkshake. But the mountain of calories that come with them? Ehh, not as great. (Unless it's one of these burgers under 500 calories.) That's why Nike master trainer and Barry's Bootcamp instructor Rebecca Kennedy created a workout designed for that exact feeling: It burns hundreds of calories so you can go ahead and eat that burger, knowing you've earned every bite. Fair warning though: Do this workout before your Shake Shack meal and not after, because burger belly does not feel good during burpees. (JK, there aren't any burpees here.)

How it works: Do 10 sets of 10 reps of each move, resting for 30 seconds between sets. Rest for 2 minutes between each move. Go through the workout once, and you're done. (Want more core? Try this Gwen Stefani-inspired abs workout next.)

Triceps Kickback Row + Push-Up

A. Begin in plank position with feet wider than shoulder-width apart and hands on dumbbells.

B. Squeeze upper back to pull right hand and dumbbell up next to ribs, then extend arm back into a triceps kickback, lifting dumbbell as high as possible and squeezing triceps. Keep hips square and core tight.

C. Curl dumbbell back into ribs, then return to starting position. Repeat on the left side, then perform one push-up. That's 1 rep.

Do 10 sets of 10 reps, resting for 30 seconds in between each set. Then rest for 2 minutes.

Squat Curl + Push Press

A. Stand with feet hip-width apart and dumbbells in hands by sides. Squat, lowering thighs until they are parallel to the floor.

B. Push through heels to stand while doing a hammer curl: Lift dumbbells up shoulders, palms facing in.

C. Bend knees slightly, and explosively stand while pushing dumbbells overhead, wrists stacked directly over shoulders and palms facing in, core engaged.

D. Lower dumbbells back to shoulder height, then reverse the hammer curl to lower weights back to sides.

Do 10 sets of 10 reps, resting for 30 seconds in between each set. Then rest for 2 minutes.

Deadlift with Wide-Grip Row

A. Stand with feet hip-width apart, dumbbells on the floor directly in front of feet. Hinge at the hips to bend forward and grab dumbbells in both hands, palms facing toes.

B. Engage upper back and drive hips forward to stand tall. Hinge at the hips to lower dumbbells down shins, keeping legs straight but not locked.

C. Then perform a wide-grip row: Keep torso hinged forward, lift elbows up and out to the sides so that dumbbells reach chest height, forming 90-degree angles between triceps and upper arms.

D. Lower weights down to shins, then drive hips forward to begin the next rep.

Do 10 sets of 10 reps, resting for 30 seconds in between each set. Then rest for 2 minutes.

Around-the-World Lunges

A. Stand with feet together, holding a kettlebell at chest height by the sides (or the "horns") with fingers wrapped around the bottom of the handle.

B. Lift one elbow at a time to circle kettlebell around head, passing by the right ear then behind the head, then by the left ear. Continue circling kettlebell to right hip, while stepping backwards with right foot into a sumo squat position.

C. Stepping right foot next to left foot, circle the kettlebell forward and around head in the other direction (left ear, behind head, right ear). Continue circling to left hip and stepping back with left foot into a sumo squat position on the other side.

Do 10 sets of 10 reps (5 on each side), resting for 30 seconds in between each set. Then rest for 2 minutes.

Kettlebell Swings

A. Stand with feet wider than hip-width apart and the kettlebell about a foot in front of feet. Hinge at the hips, keeping back straight, and reach forward to grab the handle of the bell.

B. Swing the kettlebell back between legs (tapping "thumbs to bum"), then drive hips forward to swing bell forward and up, stopping at shoulder height, bell parallel to the floor.

C. Let the bell fall back down, leaning forward to swing it back between legs. Keep core tight and squeeze glutes at the top of each swing.

Do 10 sets of 10 reps, resting for 30 seconds in between each set. Then rest for 2 minutes.

Comments (5)

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