Hostyle Conditioning

From the Blog

HOstyle workout of the day

Hostyle Workout of the day – #2160 Bench meets Burpees


Ready to test your strength and cardio in the same workout?

Combining the bench press and burpees does just that.

Using around 50-60 % of your bench 1RM ( 1 rep max)

Here’s the version I put Jojo through yesterday morning

Warm Up

Hostyle Mobility

Prowler 100 ft –7 rounds  no official rest


warm up on the bench until you are comfortable with the weight at 50-60% of your 1 rep max. ( have a spotter for the workout – its gonna get shitty real quick – so be safe)

Here we go..

Bench Press superset with Burpees

Reps 21 -18 – 15 – 12 – 9 – 6

As soon as complete your bench reps – immediately go do the same number of reps in the Burpees

Then right back onto the bench for the next set of reps

Rest only as absolutely needed. This is going to be a dirty one

Hostyle Cool down

Keep the entire workout including warm up and cool down to under 45 minutes

Crush it!




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25+ Years Personal Trainer - Specialize in Men and women over 40 Bench Press Athlete Best Comp Bench CPF 534 lbs Raw Feb 2017 RPS 550 lbs Raw April 2017 Founder Hostyle Conditioning Founder Hostyle Gear Founder Hostyle Kettlebell Systems

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