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

Hello all,

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

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 😀 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! 🙁 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 😀

Hope you all enjoy this one until then!




  • October 4, 2011

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