Kettlebell Jump Rope Challenge

This kettlebell challenge is a 4 minute jump rope interval workout.

Kettlebell jump rope challenge.

Single arm kettlebell swing 20 reps 10 per side minute 5. Kettlebell swings jump rope 1 or 2 pieces this is a time based workout whereby you will perform 30 seconds of kettlebell swings immediately followed by 30 seconds of jumping rope. Double jumps regular jump rope style but while both feet are in the air you get the rope around two times you can choose to do day 1 s challenge using the regular jump roping style or you can do day 1 by splitting the time and doing all jump rope styles to mix it up. This can quickly build strength and muscle tone.

Info for this strength training and cardio workout https gofb info kettlebelljumprope get 8 weeks of new workout challenges https gofb info fbplus ge. Portable you can throw it in your bag whenever you leave the house and grab a workout anytime no matter where you are in the world. Efficient not going to beat a dead horse here but to reiterate the point made above the better you get at skipping rope the more calories you burn in less time. Round 1 2 minutes jump rope 30 seconds alt single arm kb swings 2 minutes jump rope 30 seco.

Jumping rope by contrast is a form of cardiovascular exercise that also helps to work the calves and lower body. Next do 30 seconds of kettlebell swings then rest for another 10 seconds. These two exercises completed in succession is considered a round. Jump rope 50 revolutions minute 4.

Follow along with each and feel free to make modifications to make it more fun or challenging. Repeat this for 3 rounds. Begin with 30 seconds of double unders then rest for 10 seconds. Keep track of your total number of double unders and kettlebell swings this is your total score.

We affectionately refer to this as a dirty 30 style training program. That means no more gym membership unless you want one. What you need one kettlebell and one jump rope the warm up perform one round of. Follow along with this kettlebell and jump rope training workout.

20 rope skips or 20 jumping jacks 10 body weight squats 20 rope skips or jumping jacks 10 kettlebell swings 20 rope. In this kettlebell and jump rope workout we will be alternating back and forth between a 45 second round of a specific kettlebell exercise and 45 seconds of jumping rope with a 15 second break in between each. Kettlebell swing 20 reps minute 3.