Try this simple, yet challenging and devastatingly effective workout combining the kettlebell swing and the timeless jump rope for getting you super tight and chasing nasty fat off your body post haste!
The kettlebell swing is such an incredibly powerful total body transformative movement that I consider it and dub it the gateway exercise that is necessary to perform if you choose to progress in the kettlebell realm of fitness.
The Kettlebell swing is such a powerful total body changer that If that’s the ONLY exercise you choose to perform, you will experience incredible results if you value a tight, strong, mobile and sexy body.
Combining the jump rope with the kettlebell swing will provide you with a supremely effective one-two punch that will leap frog you to great fitness results without a big time investment or bore fest of a training session.
I am all about performing the maximum amount of sane, sustainable and results rich exercise in the least amount of time without spending hours haunting gyms doing tedious hours of sappy, ineffective media endorsed exercises.
I was fortunate to have some friends stop by to help me demonstrate this fun, yet incredibly effective kettlebell and jump rope exercise combination which is an absolute blast to perform with friends or in a group setting.
Training with other people tends to keep you more accountable with respect to your training goals and the comradery is a great plus also. No offense to all you lone wolves who like to train in glum solitude with your get- back stares and grimaces, but I am a social animal and prefer working out with friends and actually believe that you can have some fun and get great results when following an intelligent program!
Here’s the Dirty Thirty Workout:
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.
These two exercises completed in succession is considered a round
I realize that we performed less than 30 seconds for each exercise because we just want you to get a feel for patterning the movements and not bore you to death watching us do rep after rep.
Set the clock for 10 Minutes and do as many rounds as you can within this time frame.
TIPS and GUIDELINES:
Take the time to do a proper warmup before you ramp up the intensity
I find that using a two-piece jump rope will get you the same metabolic effect as a standard jump rope as you will avoid catching the rope on objects or yourself if you are not a good jump roper or have limited space to exercise
Perform each exercise safely with good form
Rest as much as you need between rounds, but keep it challenging
If your form starts to falter – stop and rest a little bit more between rounds to ensure proper technique
Try to use minimal footwear or train barefoot for greater effect if conditions warrant
Keep the exercise area free of obstructions and always pay attention to your surroundings
So Destroy the Fat, Get Lean and Tight, Ramp up your Conditioning, Super Charge your Metabolism, and flat out feel awesome with this kettlebell swing and jump rope Dirty Thirty workout
Enjoy this highly effective kettlebell workout & include it into your routine-your body will thank you by keeping you lean and improving your physical and mental well being and you will be liking what you see in the mirror in no time!
Stay Well! Take Action! Be Consistent! Train and Eat Smart! Get Rid of the Drains and Pains in Your Life! Value your loved ones and friends and get out and have some active, safe fun!
I eat T-Bone Steaks, lift Kettlebell Weights and still value the simple jump rope!
Seven Stars Fitness