Combine high value exercises and thoughtfully program them into your fitness training if you want to power your results to new heights of satisfaction and accomplishment.
It’s a time efficient way to train and won’t bore the hell out of you unless you enjoy living in the gym.
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 ass post haste!
It’s no secret that I am an advocate and practitioner of the benefits of kettlebell training.
But specifically how good is the kettlebell swing?
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 game changer that If that’s the ONLY exercise you choose to perform, you will experience the most incredible results.
And by incredible results, I mean getting a lean, strong, tight, mobile and oh so sexy body – If that happens to be something you value, of course.
But listen, I don’t advocate training like some Rain Man or Rain Woman – maniacally fixated on one single exercise to the detriment of your fitness sanity.
While I thoroughly dig the righteous benefits of the kettlebell swing – I do train using functional exercise variety to keep my motivation and results super fresh as evidenced by my body of work.
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 main stream 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 a thoughtfully challenging program!
Here’s a brief demo of how to pattern the kettlebell swing and jump rope workout:
The Workout Logistics:
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.
We affectionately refer to this as a “dirty 30” style training program.
These two exercises completed in succession is considered a round
I realize that we performed less than 30 seconds for each exercise in the demo.
That’s 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 movement 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
Start with a 1 minute rest between rounds and scale it up or down depending on your fitness level.
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 a greater training 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 style 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!
Related: Kettlebells Won’t Cure Cancer
Related: Powerful Foods In My Kitchen
Related: Cut Your Jump Rope In Half
I’m Mark Mellohusky – (Mellow-Husky) An often barefoot eternal student of physical culture enjoying a high quality life by adopting sane eating strategies, sound financial habits, productive career pathways and fitness methods that position me for success.
I never try to be everything to everybody, but enjoy sharing ideas that help advance and motivate folks willing to take action, not follow the fitness herd and dare to do what works.
Stay well
Take action
Train & eat smart
Live like an adult
Be in debt to no one
Aim to be powerfully capable
Value loved ones
Enjoy true friends
Practice the power of saying “No”
Keep active
Never lose your playfulness
Make yourself a priority
I eat T-Bone Steaks, lift Kettlebell Weights and still value the simple, yet powerful jump rope!
Seven Stars Fitness