WOD: 062909 10 min. Kettlebell/Jump Rope Circuit

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I’m a little perturbed that my elbow has not fully healed from getting caught in an armbar, during a Brazilian Jui-Jitsu open mat session over a week ago. However, I have to do some kettlebell work, or I’m going to lose it! Don’t get me wrong, you have to give injuries time to heal. Yet, I figured a little light 2-handed kettlebell work would hurt.

To be honest with you, the workout felt great, and my elbow really didn’t give me any issues. However, I will continue to figure out ways to train with my bells, and not piss off this elbow injury, any more than I already have. Ahhhh, compromise…..it’s what the best things in life are made of.

So here’s a quick 10 minute circuit you can do. I used one 16 kg (35 lb) kettlebell and 1 jump rope. Basically, you will perform 1 minute of 1 exercise, then immediately perform 1 minute of the next. Continue this for 10 minutes, without any breaks.

Skip as fast as you can, and change skipping style each time. While performing the kettlebell 2-handed swings, be sure to rive your heels in the floor, as you tighten your glutes, and open your hips. This will protect your back from injury, while allowing the force of your hips to get the kettlebell to swing to chest level. Trust me, your arms and lower back will thank you for it.

1a.) 2 Hand Kettlebell Swing
1b.) Jump Rope

Perform 1 minute of each, back to back, without breaks for a total of 10 minutes. Get in and get out, baby. That’s what I’m talking about!

Note: if you don’t have a kettlebell, grab one by clicking here. Until you get your bell, you can use a dumb bell, sandbag, or medicine ball.

If you have issues skipping rope, no worries. Take a look at this video, as I go over some quick tips to help you get started.

So what’s your favorite 10 minute workout? Let all of the New Warrior Nation know, by posting in the comments section.

  • thanks. Kettlebells rock.

  • dianab314

    I love this workout! I also have done in the past this: 2-handed swings x 25 alternating with 1/4 mile run. Usually 5 rounds.
    Going to the inaugeral HKC this september…..any suggestions on working on the flex arm hang??!!!

  • dianab314

    I love this workout! I also have done in the past this: 2-handed swings x 25 alternating with 1/4 mile run. Usually 5 rounds.
    Going to the inaugeral HKC this september…..any suggestions on working on the flex arm hang??!!!

  • Dave

    I jump rope 1 min. Do 5 left 5 right of various swings/snatches/etc, between sets. 50 min. Also do the same with dumbbell burpees and squat millitary press deal.

  • Galacticapegasus

    Just found this! Love it! Perfect for a quick busy mom like me!

  • Awesome. I’m glad you liked this workout. Be sure to check back here on the site, as more are coming. Also, check out my other page http://ultimatebodyweightdvd.com, for more exercises and workouts for busy moms like you 🙂