What You’re Made Of! Kettlebell and Jump Rope Workout

by Marianne  - October 4, 2011

Hello all,

So I can’t get too excited because I have some news … this workout beat me! πŸ™

Remember yesterday how I said I wanted to go to the gym instead of doing a workout?? Well that’s exactly what I did. But instead of being sensible and breaking myself in slowly to training heavy after a week off, I went all out for a 1RM on my Back Squat. It paid off at the time as I made a PR of 70kg πŸ˜€ But did I stop there, no – I did Front Loaded Reverse Lunges, Good Mornings and Pull Ups. Had the lifting platforms not been occupied, I probably would have thrown in Deadlifts too, just for the craic. By last night I could already feel the DOMS creeping in and this morning I could hardly move! Sitting down was a pain, never mind doing any squats LOL!

Not to let any of you down I reckoned I would “work around” my muscle soreness and come up with something that was still a killer. Well, it was a killer, because I only managed one round before I had to stop. Not a chance did I have of completing this today! πŸ™ Boooo

All the same, I hope you will not feel too demotivated by seeing me stop and you will continue on and make the most of this workout. I’d say if you set the intervals up right, this will be a real cardio/contitioning challenge.

The Workout

Set your Gymboss Classic Interval Timer for either 24 cycles of 20 seconds recovery and 40 seconds effort (feel free to increase the intensity to 15/45), or 8 cycles of the same. Then complete 3 rounds (either continuous or separate). Using Kettlebells and your Jump Rope complete 3 rounds of the following 8 exercises:

My reps and weights per exercise on my meesly 1 round are noted in brackets:

  1. Suitcase Deadlift Burpee (2 x 24kg) (6) <=or a Goblet Squat instead
  2. Jump Rope (feet together) <= jogging on spot or use imaginary jump rope lol
  3. Kettlebell Roundabout Swing (20kg) (24)
  4. KB Push Press (right) (16kg) (9)
  5. KB Push Press (left) (16kg) (10)
  6. Jump Rope (running)
  7. Renegade Row (2 x 16kg) (16) <= with dumbbells or body weight
  8. Two-Handed KB Swing (24kg) (26)

I hate giving up on things, but my body was just screaming at me to stop and rest today! However, I will be back with more torture once I recover. No more heavy training until I have done a great workout with my KBs πŸ˜€

Hope you all enjoy this one until then!





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  1. Hi Marianne! I did this workout yesterday.FYI, i love to combine jump rope and Kettlebell in a workout.So, this one is my favorite πŸ™‚

    My reps and weight per exercise in the brackets

    1.Suitcase Deadlift Burpee (10&12kgkg) (7,7,8)
    2.Jump Rope (feet together) (89,98,92)
    3.Kettlebell Roundabout Swing (12kg) (lost counted!)*
    4.KB Push Press (right) (10kg) (13,14,13)
    5.KB Push Press (left) (10kg) (14,14,13)
    6.Jump Rope (running) subs Jump rope Jacks (40,43,45)
    7.Renegade Row (8 &10kg) (11,12,12)
    8.Two-Handed KB Swing (12kg) (29,29,28)

    p/s i don’t have two similar weight of KB,is it okay for me to use two different weight, for instance in my Renegade Row and Suitcase DL burpees?

    1. Nenie, Nice work!!

      I would say different weights are fine for those exercises, but for the Renegades make sure they are both stable enough … wouldn’t want any broken wrists – eek!

  2. great workout…but honestly the best part about the video tutirial and the workout is that you LISTENTED TO YOUR BODY and you were honest about it. So many times I see trainers and people preach about making it through their workout even with extreme doms…and the one sign that you should listen and stop is when form is compromised. Thank you for posting this and hopefully will inspire some to really take advantage of recovery and to truly listen to your body

    on another note…trying out this workout this week!!!

  3. Hello! Did you find that even though one round was it for the day so soon after still being sore, that this one round helped you recover faster from the previous soreness? I ask because I remember pre-season sports, water polo specifically, I would do every year after a summer off and the first day was always good but the second day I could barely move! Despite that, we’d get in and do a whole second day. Day three = torture, but by the end of it there was a magical recovery beginning despite over-use going on. By day four and on of consistent usage for up to 8 hours a day sometimes (ah to be a teenager again!) there was a full recovery and noticeable increase in stamina. I’ve always had a crazy notion that continuing to move sore muscles, to keep them under some form of tension, actually aids in the expidition of recovery. Not just stretching or yoga or mobility drills, but actual tension. All that as a teenager is fine and for the majority of us, especially sedentary workers, of course I wouldn’t condone this type of over training, but in the day or two after what rate do you feel your revocery was in comparison to the past where you’ve rested fully after this type of DOMS onset?

    1. Brian, I don’t think by doing one round it helped my recovery at all. All I did the rest of the day was keep moving and doing whatever stretches I could to easy the stiffness. I know there are times when normal DOMS can be worked through, but after a week off and a heavy gym session – this was not the time to train again LOL!

      I wasn’t fully recovered for about 4 days, but i still trained a little the next day and the day after this workout as I felt looser. It was sore, but I felt better after.

      Don’t really know how else to answer your question – sorry!

      1. Thank you! That answered it just fine. My experience is not one that’s typically recommended or used, so maybe it’s a tweak in my physiology. I was curious afterwards so I asked a few local friends also who work out a lot having off times, then hitting it hard again if they had any experiences like mine and pretty much I get a no!

  4. Hi Marianne,

    Great work with the 70kg squat! I’ve just signed up for a few PT sessions in an attempt to accelerate my own quest for super strength. I want to reach that 100kg milestone with my deadlifts among a few other things so fingers crossed. Great inspiration too from Nia Shanks and Jen Comas Kick-Ass. These girls were born to be badasses. Even their names sound ballsy πŸ™‚

    1. I agree, their names do sounds badass! Or maybe they just seem that way coz we know they are BA … Anyway, good luck with your strength goals πŸ˜€ Look forward to hearing how you are progressing.

  5. you are totally out of your mind, worse than me πŸ™‚ I am out of commission myself, seriously hurt my shoulders sailing this weekend, plus I did a ton of snatches the day before going racing.
    this workout looks like something I might try as soon as I heal.

  6. Marianne,

    Hi. Thanks for sharing the pics from your trip. Looks like you had a blast. And don’t be so hard on yourself. You are human and a short break always does your body good.


  7. Hi Marianne, Thanks for the workouts..Hey, I have been a big fan of Zuzana for a few years…And now i’m glad I found you too!

    I teach a bootcamp class in the Washington DC area and I’m always looking for ideas for work out routines. I totally agree with you on the issue of women lefting heavy weights and such..I always get questions about bulking up.. You ever think about putting together some dumbell workouts? Thanks so much for your blog…Mark

    1. Cheers Mark. Welcome to my site! Yeah, I have had a good few BodyRockers stop by and use my workouts to add to their BR training. I think actually they will work well together, especially in a bootcamp class!

      As for the Dumbells, I would need to get me some first ! That being said, I know that many KB exercises can be performed quite well with DBs. There are slight adaptations of course, but nothing too far-fetched; except for the swing, which ends up a lot more awkward. But presses, rows, thrusters, squats, deadlifts, TGUs, windmills, snatches and even cleans can all be performed with DBs in much the same way, without the rack position πŸ™‚

      Thank you for stopping by and I hope we will continue to hear from you!

  8. Its great to watch your progression to heavier weights through the videos you post. You’re getting stronger by the day girl! Im behind you in terms of strength but this is great inspiration to keep improving. :o)

  9. This looks like a great workout, I will try it today. You did not give up Marianne, you just were smart and LISTENED to your body. Something that a lot of people do not do, and they end up getting hurt.

    Im going to go try the madness. I have to get back into the groove of things!


    1. Thanks Gemini πŸ™‚ It felt annoying at the time to stop but I was glad of it later. When you can hardly put your socks on, you know you’re in trouble πŸ˜‰


  10. Hi Marianne,
    Long time didn’t write to you.

    Very happy for you with your latest news: great trip to US and well deserved holidays in Malta!!! Cool stuff πŸ™‚

    I am working up my new weights (12Kg and 16Kg) and each workout feels like a battle ground, seriously πŸ™‚ but like the feeling afterwards!

    Will give it a try next week… this week I am still catching up on your previous workouts πŸ˜‰

    PS: Don’t know if it is ok to post here. If no, pls feel free to remove this part.

    For these who is doing/interested in IF: there is a closed Facebook group for girls who are doing IF, I got the link on Martin’s blog: http://www.leangains.com
    Very good company who ain’t scared to lift weights and look great! πŸ™‚

    1. Hello stranger, how are you? πŸ™‚ Thrilled that you are increasing your weight!!

      Thanks for the link. BTW everyone, that post on Martin’s blog “Fuckarounditis” is a great read! Very funny and very true πŸ˜€ For the Facebook Group head to this link.

      Cheers for the heads up on that Ali πŸ˜€ Great to hear from you!

      1. Yes, I joined new project at work (same company, but new client) with the new tool (that I know nothing about), so lots of overtime in the past month to get trained on it (had to put workout aside for a few times). Now it is getting better, so I am getting back on track with kettlebells πŸ™‚

        I tried TGU with 12KG… oh, I thought my left arm will feel off (right arm is ok). Marianne, you seriously ROCK with 24KG TGU!!!

        I want eventually get my TGU weight to 16KG, but not sure how often it is good to practice TGU?
        Right now I am doing 1 rep on each side with 12KG (not the best form unfortunately, so practice, practice and practice) before I jump into my workout. But I am not sure if it is a good approach. Could you pls help with some suggestions?

        Thanks a lot,

        PS: Yes, Martin’s article “Fuckarounditis” is really great read. I enjoyed it alot!

        1. Ali, I would advice you to regress the weight back on your left side and focus on not letting that hand drift backward as you sit up! It is likely a small imbalance in the shoulder stabilisers, but to avoid injury I would drop the weight for a while. I have regressed my TGU back to 16kg for a while to improve my shoulder stability, because I want it to be strong enough to progress to my 32kg goal, like Neghar did!

          Really practice is the best way for ward, but get your form locked in with a lighter KB first! The TGU is a great exercise, but you can also really injure yourself if you aren’t careful πŸ™ Let me know how you get on πŸ™‚

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