15 Minute Thunder And Lightening Workout: Kettlebell & Jump Rope
By admin
It’s Workout Wednesday friends! To celebrate, I’m sharing with you a 15 minute workout inspired by a 6-week program that I’m currently working on for FitWomensWeekly.
It seems a lot of you love the kettlebell workouts, and a lot of you love jump rope workouts, so why not combine the two and basically create the workout from hell?
Okay, it’s not from hell, but it is going to deliver a heart thumbing, calorie scorching, fat burning, muscle toning, lung gasping affect.
Sounds great, right?
Thought you would love it!
What you’ll need for this workout:
– Speed Jump Rope (not a nylon)
– Kettlebell
Thunder And Lightening Workout:
Kettlebell & Jump Rope
You’ll have 1 minute to complete the kettlebell exercise and 25 jumps with the jump rope (or 10 double unders). What ever is left of that minute is rest. If you run out of time, then a new minute immediately begins and you start the next exercise (you stop short of where you were).
Your goal is to complete 3… yes 3 rounds. Rest for 1-minute between rounds if needed.
Let’s quickly go over the individual exercises.
The Moves You Need To Know
*Remember, after each move, complete 25 jump ropes, or 10 double unders, as fast as possible to complete the set.
- Keep the kettlebell in a racked position during the step back and lowering down into the prisoner squat.
- Once on your knees, complete a press, pushing through the shoulders, engaging the core and keeping the back straight.
- Return to standing in the racked position.
- Keep the kettlebell in a racked position during the step back portion of the lunge. This will help keep the core tight and back straight.
- As you press up, keep your eye on the kettlebell to help engage the shoulder and ensure a safe press up and return down.
This is an awesome oblique and butt move!
- Like a kettlebell swing this move relies on a hip hinge, just sideways.
- Push your hip out as you lower down to grab the kettlebell while looking up at the top hand.
- Engage your core and butt as you lift the kettlebell to return to neutral.
Of course we have to finish on an insane cardio blast!
- Keep your back straight as you push your hips back and forward to drive the swing.
- Please, don’t do a squat… common misconception. It’s more like a deadlift.
- Keep the kettlebell below the eye level, no need to go overhead.
- Go as fast as possible! When you’re done, celebrate with a cartwheel.
15 Minutes… that’s it! Of course for FitWomensWeekly the workouts are 20-30 minutes long, so if you’re looking for full workout programs check it out!