KettleBell and Jump Rope Workout


I’m often asked, “If you could just a couple of piece of equipment to workout with, what would it be?” The answer to that is simple. You can skyrocket your fitness level and achieve a lean, strong, athletic physique — all with just a few pieces of equipment that takes up about as much space as a shoe box….two of those being a kettlebell and a jump rope!  So today I am going to share a workout using just these two pieces.


  • 15 One Arm Swing Snatch (15 per arm)
  • 10 One Arm Overhead Lunges (10 per arm)
  • 5 Side Bend Press Ups (5 per arm)
  • Perform all 3 exercise in a row with the same arm
  • Switch arms and repeat
  • Rest 1 min after performing all the exercises with both arms
  • 3 to 4 Total Rounds


  • 5 min Warm up (Easy skip rope, mix up some running, single leg & double unders)
  • 30 sec Fast Skip Rope
  • 15 sec Rest
  • 30 sec Double Unders
  • 15 sec Rest
  • 30 sec Single Leg (15 sec per leg)
  • 15 sec Rest
  • 30 sec Knee High Running (As fast as possible)
  • 15 sec Rest
  • 3 to 5 Rounds
  • Cool down as needed

Care to get more workouts like this…from beginner to the most advanced exerciser…check this out

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Exercise Physiologist, Personal Trainer, Wellness Coach, Author and Media Fitness Expert with over 20 years of experience in the health and fitness industry. Has served over 50,000 sessions from one-on-one, semi-private to large group BootCamp classes. Nationally and locally awarded Fitness expert on both ABC & CBS. Most recently developer of a new interactive Wellness and Lifestyle program for small to medium sized companies (Offshore and Onshore).


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