The Humane Burpee - Quick and Effective Kettlebell Workout

[@BruceLeeAdama]

Respect to you for walking the walk, and for “showing” as often as you’re “telling.”

[@DanJohnStrengthCoach]

Thank you.

[@spikeman1444]

@@DanJohnStrengthCoach I second what Chris said. Thank you for being accessible and a great example.

[@johnconnell1675]

Dan, you are my new fitness hero. I’m 53 and can’t do what you do (yet). Thanks for the inspiration.

[@Matticus87]

Your advice to mix this and the ABC in a week for entirety is probably the best advice I’ve ever been given. Thank you

[@DanJohnStrengthCoach]

Excellent. That's some hard work and I'm interested in how it goes.

[@stuffandthings1155]

ABC = Armor Building Complex, yea?

[@ronaldmcglaughlin2027]

Well done John. I'm 62 and retired, became a personal trainer and will try this out tomorrow. I train both aerobically and resistance every day and love to see my age group pushing the boundaries and proving they can excel. Favourite exercise is lat pulldowns - best set 100kg for 5 reps, three sets. I'm 72 kg, 5ft 10in. Don't give up guys - I'm only training intensively for 1 year.

[@DanielandYou]

Mark Wildman directed me to your channel! Glad to be here!

[@DanJohnStrengthCoach]

Awesome! Thank you!

[@64YODad222]

Being 64 myself now and going through the aging process. You are a Hero to me. Time marches on: But thanks for explaining and showing how physically age w/grace.

[@DanJohnStrengthCoach]

You are more than welcome. I take all of the stuff very seriously and I appreciate when people understand that aging is real.

[@Mark2025]

Thanks for this coach this is great for me to do intermittently. Btw I'm just a few months behind you in age and it's great have someone like yourself as a coach 👍⚓🇺🇸

[@DanJohnStrengthCoach]

Thanks for watching!

[@tertian99]

Easy to remember and effective, adding to my workout tomorrow, thanks Dan!

[@DanJohnStrengthCoach]

Let me know how it goes!

[@tertian99]

@@DanJohnStrengthCoach went great, got the heart going and got me thinking about adding a set of swings in between other moves, thanks!

[@kingpinsbarbershop4669]

I just did this, great workout - especially if pushed on time and want to get something in. I added pull-ups at the end and did the ladder 3 times working up and down. feeling good going into my day now. Thanks

[@TravisThompson123]

This is an awesome, quick workout! Not sure why this popped up for me, but I'm glad it did!

[@DanJohnStrengthCoach]

I'm glad too!

[@0SKBooth0]

Really thought this was going to be easier than it was. Great workout!

[@seansartor]

YO that SH!! was short, sweet & to the point. I really like the mini circuit. RESPECT !!!!

[@DanJohnStrengthCoach]

Thanks for watching!

[@odnilniloc]

Dan at 63 fitter, stronger and healthier than about 90% of 21 year olds. Quite the inspiration!

[@DanJohnStrengthCoach]

Thank you so much

[@davidolson8839]

I was just planning a group exercise class..... doing this now!! 😆😆 Thanks!

[@DanJohnStrengthCoach]

It's perfect for that.

[@mikelangelier5734]

I’m laughing at your rests! “This is miserable” “why do I do this?” Haha, I feel the pain!

[@DanJohnStrengthCoach]

It's real...

[@hautjobb]

Respect, good sir!

[@13Ambro]

Loved these. Great workout plus very doable with some focus. At 53 I simply can’t do the normal burpee workouts used in other programs or done at fitness centers. They leave me gassed out gasping for air. That’s for guys in their 20s. The humane one you demonstrated seems more effective and encompasses better body mechanics (swing, squat, press). Great for when pressed for time or just add to a conditioning workout.

[@jamesasc7709]

I always learn something, Thanks Dan.

[@busyrand]

Big John Smoked this Workout! Way to put on a show!... I'm totally motivated.

[@brendenchen6472]

great combination of exercises 😀

[@jimmclean5759]

Thanks for this! I sent the link for this video to my sensei, and he liked it too. He Incorporated this into our training this evening. Definitely got my heart pumping!

[@DanJohnStrengthCoach]

Thanks for sharing it with others!

[@jimmclean5759]

It's my pleasure to share it! Today my daughter and I are feeling the after-effects in our glutes and hamstrings.

[@mirjanastojanovic3134]

Awesome!

[@DanJohnStrengthCoach]

Thank you so much

[@danielcartwright8868]

Dan John is a beast!

[@DanJohnStrengthCoach]

Thank you.

[@deo.strengthspan.project]

Thank you for sharing! I think I’ll do this with some friends and add in pull ups to cover all the bases.

[@ru8775]

Thought the same 👍

[@DavidWhitten]

I really like the combination of all these movements. I will definitely be giving this a try👍.

[@DanJohnStrengthCoach]

It's a good one.

[@DavidWhitten]

@@DanJohnStrengthCoach thanks for getting back to me Dan. I appreciate it! I’m new to you and your channel/university web site. I listened to you chat with Lee Hazard on his podcast recently and really enjoyed it. You certainly have made a wealth of information available to anyone who’s will to put in some hard work👍.

[@DanJohnStrengthCoach]

That "hard work" thing: underrated!

[@turningpointfitness1972]

thank you sir!

[@DanJohnStrengthCoach]

You are welcome

[@robertjeffries-jones7039]

Really impressive. Gonna try this for sure. Thanks Dan.

[@DanJohnStrengthCoach]

Hope you enjoy

[@davidaleshire4292]

I gotta try this.

[@DanJohnStrengthCoach]

You have our permission.

[@kumbazzz]

This is a brilliant video for people looking to get back into shape after over a decade of sitting. Thanks sir.

[@DanJohnStrengthCoach]

Glad you enjoyed it!

[@JayBeito]

63 and kicking butt!!! Way to get after it Dan!!!!

[@711-v3k]

really impressive at that age John greatt work, and very inspiring, many thanks

[@DanJohnStrengthCoach]

Thank you...just call me "Dan"

[@711-v3k]

@@DanJohnStrengthCoach My Mistake Dan, keep it coming

[@Andy-828.]

Nice.

[@DanJohnStrengthCoach]

Thanks!

[@m.b.593]

Brother you’re amazing, thank you! 🙏🏻

[@DanJohnStrengthCoach]

My pleasure!

[@browersport3131]

Get it Dan!!! Good work buddy... I'm glad I found your channel...

[@DanJohnStrengthCoach]

Welcome aboard!

[@Shanemaley]

Hi Dan - at 4:34 you say “the real one is much harder” do you mind sharing what you were thinking of there? This has been a fantastic progression for me from a 2x / week 75 rep kettlebell swing program. Thanks for sharing so much gold so generously!

[@DanJohnStrengthCoach]

Yes, absolutely

[@nateswain4633]

He meant that he's doing a truncated version. The full version starts with 10 squats/pushups. See 0:42

[@spelbrekerrex]

On of my favourites! That and the Eagle.

[@DanJohnStrengthCoach]

That's a great one too!

[@matthammon6299]

I don’t think you need to make any excuses for your age lol. 👍

[@davidolson8839]

You do this because you know you'll be able to get up off the toilet in 30 years......BY YOURSELF!!

[@DanJohnStrengthCoach]

One of my primary goals!

[@RR-jj1ee]

That is literally one of my goals.

[@trippyoung1784]

Thank you!!!

[@sandywalking]

love it, I would like to try this tomorrow.

[@DanJohnStrengthCoach]

Thanks, Sandy!

[@adlyadnan]

Love it!

[@DanJohnStrengthCoach]

Glad to hear it!

[@jairoalonso5191]

On those days you can’t make it to the gym and have a small space this kettle ball is PERFECT

[@DanJohnStrengthCoach]

The Dragon Door Kettle Bell is perfect, yes

[@bgl500]

At 51 I don't think I have enough time but I want to grow up to be like Dan John. Looking amazing. Cheers

[@DanJohnStrengthCoach]

Ha!

[@deanhenry4668]

I’m going to try this today, I just got my adjustable kettlebell the other day, so this workout will be great to start off my kettlebell journey. Thank you Dan for posting. How far do you walk, and how many days a week do you walk or ruck? Thank you for any information

[@DanJohnStrengthCoach]

Usually a couple of miles 3-5 days per week.

[@christopherguarnieri7439]

This was and continues to be my at home COVID workout, I usually add bodyweight inverted rows and one of the multiple carry’s I’ve learned from Dan. There you go all the human movement patterns. Push, Pull, Squat, Hinge, and Carry.

[@DanJohnStrengthCoach]

It's a pretty simple concept.

[@christopherguarnieri7439]

@@DanJohnStrengthCoach that is why I push your programs the most when people ask me what they should do for a workout. They are simple (not easy, well except easy strength) and no BS.

[@helpfulliving6394]

Great High Intensity workout!

[@robindavis7023]

Thanks!

[@DanJohnStrengthCoach]

Welcome!

[@TheAaronpope007]

Man, you are inspiring. Keep it up!

[@DanJohnStrengthCoach]

Not planning on stopping!

[@dannamadura2035]

I love the name 😂 burpees are dehumanizing. Your channel is one of the best resources for kettlebells on youtube. I read about the humane burpee in an article on The Independent so I had to search it on your channel. Although the author called push ups press-ups so that had me confused... I was wondering, overhead press? Clean and press?Two hands anyhow? Anyway, great video! I just wanted to ask if you can do this in combination with pull-ups?

[@DanJohnStrengthCoach]

You can do anything you want. In England, those are press ups, yes. This is a series of exercises and you can add any flair you like.

[@lolman8132]

awesome workout! thx!

[@DanJohnStrengthCoach]

Glad you liked it!!

[@HUVideoer]

did it twith a class on monday. Its a great workout

[@DanJohnStrengthCoach]

Excellent!

[@Michelle-ni9zi]

Great exercise, 63 omg, you're the best!

[@jasoncalvetti1983]

At any age this is impressive, you killed it.

[@DanJohnStrengthCoach]

You're very kind.

[@brookbond_vw]

What a great workout, anyone know what the heart monitor that being used -

[@DanJohnStrengthCoach]

It's from Phil Maffetone's site

[@andrezamora5377]

Dan's doing dang good for 63.

[@breathe.move.perform.health]

Thanks Dan! Curious what are the two best kettlebell weights for your routines? Looking to get back into it and love your workout!

[@DanJohnStrengthCoach]

Depends. Usually 20s

[@breathe.move.perform.health]

@@DanJohnStrengthCoach Thank you. What I was thinking; especially for pairs with carries

[@kimgaugemusic]

For 63 you look really healthy and strong!

[@tectorgorch8698]

Hey, Dan John, I am "only" 74, but I feel like I might be able to do (something like) this. Usually (meaning 'always') I see "burpee" I feel FEAR. Thanks.

[@DanJohnStrengthCoach]

I want to be like you when I grow up.

[@PaulSmith-hs2mv]

Brother in the Bond

[@sbrowne9320]

Nice to see some truth for once! Great video

[@alfonso365]

Tried this starting with 10 squats and push-ups... Almost died! Felt great afterwards.... Slept like a baby.

[@kofno]

Did this workout today. I think I'm going to mix this and ABC next week and see how that goes.

[@DanJohnStrengthCoach]

It's a good combo.

[@alessandroadamo2703]

Do you suggest a double KB human burpee version?

[@DanJohnStrengthCoach]

You can certainly do that. I don’t have any experience with it.

[@suzygooch5656]

Love your work! What heart rate monitor do you use?

[@DanJohnStrengthCoach]

I use Maffetone's earbud one.

[@kadijaish]

Whish I knew about Dan's simple workouts with Kb before I crippled my back with barbell training

[@jdbaiocco1]

How do you program this? Off days when you don't train with weights? Substitute for weights? Once a week? etc

[@DanJohnStrengthCoach]

I discuss this in the book, Hardstyle Kettlebell Challenge. Generally, once a week, yes.

[@patmontes2]

Nice one Dan. Any recommended sets per session and how many times a week?

[@ReadingsByCeleste]

Gonna do this tomorrow but instead of the push up gonna hold a high plank. Thank you!

[@DanJohnStrengthCoach]

I like that option!

[@BRISTOLKETTLEBELLS]

This is a tough workout! Try it and find out for yourself! Good job Dan!

[@warrenellis1023]

I enjoy the ABC. I heard on a recent podcast staggering it with this can be complimentary, and so I shall. I’m writing to ask, because I’ve long been curious, what does your wall decoration say which reads “those who star… will be champion…”?

[@DanJohnStrengthCoach]

That’s from the University of Michigan. I helped them out a few few years ago for quite a while. Then they had a coaching change and I wasn’t welcome anymore. But all the Strength coaches and coaches sent that to me.

[@warrenellis1023]

@@DanJohnStrengthCoach well I’ve certainly been there (albeit not with coaching). I was curious about the phrase on it, I sort of have a thing for memes and mottos.

[@sonwil705]

Whats the name of the heart rate monitor you are using??

[@ianlomas625]

Thanks Dan I’m a little older than you and have had a hip and knee replacement but going to give the humane burpee a try 👍

[@DanJohnStrengthCoach]

Stay safe and keep working hard!

[@losplatanos422]

traducción al español por favor , y gracias.

[@j.a.6866]

Do you have any videos on proper KB swing form? I feel like I am going to high, as I watch yours. My KB comes to about eye level.

[@DanJohnStrengthCoach]

Yes. Search for the kettlebell workshop. The full version is for members only on danjohnuniversity.com.

[@geohaber]

Is this like a Tabata routine? Only a 10 second rest between rounds?

[@DanJohnStrengthCoach]

No, not at all. You take all the time you want. You can do something like that, of course, but it's going to be hard to remember the counts and the timer. YMMV

[@geohaber]

I’ve been doing this routine for the last two weeks, counting down from 10 on the squats and push-ups. I rest between 45 seconds and one minute between rounds. My heart rate gets up to the mid-150s. I’m 71 years old.

[@edwinpratt3160]

I learned alot. Just curious what did the kettle bell weigh? When I do goblet squats I use a small kettle bell

[@DanJohnStrengthCoach]

I have answered this in the thread several times, the 24 K. What do you mean by small? If you have issues, that's a good idea.

[@edwinpratt3160]

@@DanJohnStrengthCoach when I lift a kettle bell its 60 plus lbs. The goblet squats I us a smaller blue handle bell to learn form not sure on the weight. Issues are 25 year old knee arthritis from acl- mcl surgery

[@tpharo34]

I hope I can maintain this level of fitness at 46 that DJ is doing at 63😮

[@DanJohnStrengthCoach]

Thank you so much.

[@philk4645]

I generally walk 2-3 miles a day in my Mapee zone (92-112) often w/ a 20lb weight vest, and strength train w/ barbell and/or KBs. Strength is generally later that day, but varies how much later. When using KBs I'll usually EMOM either alternating 1 arm swings, TGU, cleans, cleans and presses, goblets. With barbell I'll bench, clean and press, RDL, dead lifts, throw in ten -- 1 all out pullup or scap pullup ( 7 -10 ) w/ 30s rest between. Is there an order you'd place this stuff?

[@DanJohnStrengthCoach]

Generally, I walk after I train, but this question seems to be something you are already mastering. The order is far less important than the doing.

[@jaetine9006]

He has to remind us of his age in every video cause he definitely looks younger than he is 😂

[@mattgerhardt7660]

I'm programming this at the moment. First I do 10 - 15 mins of skipping/jump rope and then head into the Humane burpee 3 times a week I'm starting with 10 swings 5 and 5 and each week I'll add a swing to 15 swings. After that I'll add 1 squat and push up till I get to 15 squats and push ups. Currently resting 1 min between sets but plan to reduce rest time as the weeks go by aswell. In 4 to 5 months I should be doing 15 15 15, 15 14 14 etc with little to no rest and I assume I'll be in the best shape of my life and ready for the Australian summer 😎

[@melholley9378]

Awesome work Dan! Thanks so mufor sharing. 👏🏾

[@ICEBOXdaGREAT]

I'm 36 and you put me to shame. Excellent work

[@DanJohnStrengthCoach]

Thank you! Happy to help where I can.

[@asafyadid4312]

@dan john what is the weight you're using? Respect!

[@DanJohnStrengthCoach]

24kg this time.

[@Cearball]

I rest way more when I do this & my HR is probs way higher. What's that bell a 28kg? Thanks for showing the DMPM

[@DanJohnStrengthCoach]

I used the 24 this time.

[@tikicommando]

I'm 45 and this is one of my favorite workouts. I crank it up to 30 swings 15 squats/pushups 12 // 9 // 6 // 3 // For 150 swings, 45 squats and 45 pushups

[@DanJohnStrengthCoach]

Thank you for sharing this...

[@Big_Shiesty75]

How many sets of this do you do? Thanks

[@joelnoel]

What kind of pull up bar do you have back there?

[@deo.strengthspan.project]

I used to own the same one. It’s called the Stamina Power Tower.

[@petardimov82]

You sir are amazing! I will strive to be like you at 63.

[@DanJohnStrengthCoach]

Thank you!

[@davidreynolds2126]

Burpees are great and painful (in a good way). They have the best conditioning carryover for boxing.

[@lauralittle6899]

What are we working when we swing the bell ? I feel like I work nothing doing it. 🤔

[@DanJohnStrengthCoach]

Probably poor technqiue or too light of kb. Have an experienced coach look at your form and correct you.

[@lauralittle6899]

@@DanJohnStrengthCoach thank you. I will. !! Thank you for your video!💪🙏👂

[@antonioberardi825]

Sei un po' lento Dan. Meno recupero tra un set e l'altro dai! Sei il mio mito

[@DanJohnStrengthCoach]

Okay!!

[@helensampson2730]

The Guardian paper sent me here !

[@DanJohnStrengthCoach]

Well, Harry is an excellent writer and I hope that my contributions help you. Welcome to my little channel.

[@j.a.6866]

What weight KB were you using in this vid? I know it’s different per person, but just for my own reference, Pls

[@DanJohnStrengthCoach]

Just a 24kg

[@opencurtin]

Age is definitely a thing one must keep in mind when exercising less is more id imagine when it fine to reps and intensity to avoid fatigue and injury?!

[@DanJohnStrengthCoach]

Agreed!

[@Sam-vk8xd]

63 and doing your best? Well, get older and do your worst that way us young kids can keep up with you. Great stuff as always, Dan. Thanks!

[@DanJohnStrengthCoach]

Thanks for watching!

[@topher60657]

Never think an EMOM is easy

[@DanJohnStrengthCoach]

It’s an easy formula to keep people on track

[@barkbellchennai]

Sir I got tricked. There was nothing humane about this 😀

[@zzfharmon]

Thanks mo chara

[@yoho1021]

Just 63...

[@DamianCox]

Fucking warrior.