I did 15 kettlebell exercises, 20 reps per exercise, and did 50 rope jumps in between. I didn't take any rests, just did it straight through. All the moves were with my 12kg bell.
1. 2-arm swing, 20 reps
50 rope jumps
2. Renegade lunges, 20 reps total, alternating to the right and to the left
50 rope jumps
3. Suitcase deadlifts, 10 reps right, 10 reps left
50 rope jumps
4. Single-leg deadlifts, 10 reps right, 10 reps left
50 rope jumps
5. 1 arm clean, 10 reps right, 10 reps left
50 rope jumps
6. Clean and press, 20 reps alternating left and right
50 rope jumps
7.Front squat, 10 reps with left-handed rack, 10 reps with right-handed rack
50 rope jumps
8. Good mornings, 20 reps
50 rope jumps
9. Swing/catch/squats, 20 reps
50 rope jumps
10. 1 arm rows, 10 reps right, 10 reps left
50 rope jumps
11. crunches, 20 reps
50 rope jumps
12. alternating swings, 20 reps total
50 rope jumps
13. 1 arm swings, 10 reps right, 10 reps left
50 rope jumps
14. 1 arm press, 10 reps right, 10 reps left
50 rope jumps
15. Tactical lunges, 20 reps total, alternating right and left
50 rope jumps
Phew! Those presses with a 12kg bell are tough! But a very fun workout.
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2 comments:
Have done this workout twice now with a 16kg bell, excellent workout!!! Am getting to grips with a skipping rope now :-)
Do you have any more routines you can recommend? Have you tried the kettle bell meltdown?
Thanks, I'm glad you like it! IIf you want to make it super hard, try doing double-unders with the rope instead of singles :)
I haven't heard of the kettle bell meltdown, I'll check it out. I've actually been doing CrossFit for the past year and I love it! But, for kettlebell work, I love the fitdeck for kettlebells and also mixing it up with a bodyweight deck. I pick a rep scheme, like 1min of each move, or 20 reps, then just pull some cards at random. Works really well and never gets boring. You could get the same effect by just writing a bunch of moves on index cards and snuffling them, too. Have fun!
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