Today I have an excellent full body, mash-up workout! We will use dumbbells, kettlebells, jump rope, body weight, suspension, and more! It’s a challenging 1 hour workout that works!
The workout is divided in 4-4 minute circuits. Each 4-minute circuit is sandwiched with a 60-second jump rope interval.
The exciting part.
We are doing lots of different stuff. Even our 4 minute circuits don’t look the same. One circuit is a 30, 60, 90 seconds, one is a tabata where we switch between 2-exercises (20 seconds on and 10 seconds off) for 4-minutes, one is a 30 second show stopper with no rest (30 seconds back-to-back), and the last is 45’s (45 seconds of work and 15 seconds of rest).
This workout will keep our bodies guessing, or muscles guessing and we will remain interested throughout the entire time. Plus, it goes super fast!
Ideally, this should be done in the gym – as the variety of equipment required, but it can also be done at home with modification.
Equipment
Jump Rope
Heavy Kettlebell. Something that will challenge your upper body and lower body. I used 40 lbs.
Sled
TRX
A set of dumbbells for the upper body. I used 15 lbs.
Medicine ball – 10-14 lbs.
Bosu Ball
Treadmill
If you are new to rope jumping, visit my Jump Rope Tutorials.
Full Body Workout
Warm-up (5-10 minutes). I use the treadmill and combine it with stretching. A quality warm up is essential. Make sure to stretch the full body.
60-second Rope
Beginners do the single jump
Intermediate 2 single jump followed by a double under
Advanced Double unders
30, 60, 90 Circuit
30-seconds Bosu ball push up. As an alternative, do it on a short plyo platform or on a stability ball.
Rest 10-seconds
60-seconds push and pull sled
Rest 20-seconds
90-seconds – 8 TRX inverted rows, 8 Stability ball pull ins.
Rest 30-seconds.
60 Second Jump rope
1-minute rest
30-seconds without rest
Alternate between
30-seconds American and Russian kettlebell swings
30-second front and side med ball slams. First round do front slams second round do side slams, etc.
60-seconds jump rope
1 minute rest
45’s (45-seconds on and 15-seconds off)
6 squats to 3 squat jumps. You want to move forward while you’re bouncing your butt in and out of the seat. Then you jump as high as you can and get as low as you can.
Gorilla Crawls
Bicep Curls. Make sure to go down and up slow and controlled. 3 slow counts up, squeeze the arm, and 3 slow counts down. If you are swinging your body to get he weights up, your weights are too heavy.
60-seconds jump rope
1-minute rest
Tabata
Tabata is 4 rounds 20 seconds on and 10 seconds off. We alternate between two exercises.
Sprawls. Sprawls are burpees without the jump. You can bring your chest to the ground, do a push up, or keep your arms straight.
Kettlebell side bends. Alternate sides each round. Round one, bend left, round two bend right and so on.
60-seconds rope
1-minute rest
End here for a 30-minute workout, or repeat the circuit for an hour-long burner!
Don’t forget to cool down at he end. Take 5-10 minutes.
When I did the full hour circuit, I burned 700 calories!
If you try this workout, please let me know how you liked it!
If you need more training and nutrition advice, or have specific questions…
Contact me!
Twitter: Mrs_AOK
says:
Thank you for sharing your workout with us!! You keep inspiring me, mama!!
xo
Great workout plan that will kill it. This is really interesting. Will try this very soon. Thank you.
I just posted another kettlebells post. I just love kettlebells – the versatility is just fantastic.
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