Jump Rope, Kettlebell and Bodyweight Workouts

fat loss, Motion, Workouts

A jump rope, kettlebell, the weight of your body, a small space and roughly is all a person needs to create workouts.   

How heavy of a kettlebell?  

Good question.  

I suggest a moderately weighted kettlebell for each of these workouts.  

How heavy is a “moderately” weighted kettlebell?  

Good question.

”Moderate” will mean something different depending on each person’s current fitness level and familiarity with kettlebells in general.

Select a kettlebell weight based on your overhead press, which is often the weakest lift for many people.  

Choose a kettlebell that gives you hell to press overhead for roughly 8-10 repetitions.

A generalized recommendation for weight selection is:

Males:  44lb (20kg) or 53lb (24kg)

Females:  26lb (12kg) or 35lb (16kg)

No kettlebell? Substitute a dumbbell or a sandbag instead of a kettlebell.  

If you don’t have access to a jump rope, you can:

  •  “Air rope” (pretend you are turning a jump rope)
  •  Bounce side-to-side like a boxer  
  •  Perform jumping jacks 

If you’ve got no equipment and the only option is bodyweight, check out some of these bodyweight-based workouts, here, here and here.  

Warm-Up

Before you start in on these workouts, please, warm-up with some mobility and light bodyweight drills

Here’s a 14 exercise total body warm-up:

 

Workout Structure:

  •  Target 18-20 minutes of continuous work, or roughly 8-10 rounds
  •  Take rest as needed, keep it brief.
  •  Add or subtract reps as needed.
  •  Get creative with different jump rope drills.

 

#1 Jump Rope + Clean-Squat-Press

30 second Jump Rope

6 Right/Left Single Arm Clean-Squat-Press 

 

#2 Jump Rope + Lunge + Row + Rocks

60 second Jump Rope 

6 Right/Left Reverse Lunges

8 Bent Over Rows

8 Hollow Body Rocks

 

#3  Jump Rope + Ground Game + Swings

30 second Jump Rope 

10 Kettlebell Swings

10 yard Forward/Backward Crawl

10 yard Sideways (lateral) Crawl

10 yard Crab Walk

10 Kettlebell Swings

30 second Jump Rope

 

#4 Jump Rope + Ground Game Part II

60 second Jump Rope 

6 Scorpions

8 Cossack Squats

 

#5  Jump Rope + Kettlebell (as many rounds as possible)

30 second Jump Rope 

10 Kettlebell Swings

5 Dive Bombers

10 Goblet Squats

 

These are simple, approachable workouts.  

If you’re training at home, each of these should fit your space.  

Stay active, stay healthy.   

 

F.M.L. Burpee Workouts| 200 Reps in 20 Minutes (or less)

Motion, Workouts

Some of the toughest workouts I’ve ever tested are the simplest.  

Fewer exercises, less complexity, just nose to the grindstone and sweat.   

Yesterday’s workout involved only one exercise and a simple goal.

[If you’ve read other posts on this blog, I am rarely an advocate for extremely high volume/high intensity training.  For the under-prepared person, it can increase the risk of unnecessary injury]

That being said 👆, I love to get after it and test my work capacity periodically.

Here’s the Workout

Exercise:  Full Burpees

Repetitions:  200 

Time:  20-minute time limit

What’s a Full Burpee?

Each repetition must be a FULL BURPEE.  

 

👉 Modified Squat/Hinge

👉 Sprawl

👉 Push-Up (chest to floor)

👉 Jump Squat (aim for a consistent 8-12 inch of height per jump)

4 basic steps for a full burpee.

Like any exercise, burpees have many variations.  

There are plenty of burpee variations for EVERYONE.

200 Repetitions

200 reps is A LOT of up and down.

Somewhere along the way form is going to break down.  

Take breaks as needed, but watch the clock. 

If you’re cranking out 10 burpees per minute, you will complete 200 burpees in 20 minutes.  

But here’s the deal… 10 rep bursts in the early stages of the challenge will be doable.

10 rep burst in the later rounds will not.

Get the reps you can, managing fatigue and safety.

 

Time

20 minutes is the time limit.  

Challenge yourself to finish as fast as possible, remaining mindfully of technique and movement quality.    

 

Adjustments to the Workout

If 200 reps are out of the question, decrease the reps.

Here are other possible rep target options:

150 burpees in 15 minutes or less

✅ 100 burpees in 10 minutes or less

✅ 50 burpees in 5 minutes or less

Each alternative requires a 10 burpee per minute pace, just fewer reps overall.

Another way to organize a tough burpee workout is to select a pace and hold to it over a time-frame. 

Here are a few options using this

👉  Perform 1 burpee every 6 seconds

👉 Perform a burst of 10 burpees inside of every minute 

With these rep schemes, the question is, how long can you go?  

 

Stay Safe

It’s important to stay engaged mentally despite the fatigue hitting you like a tidal wave.  

In the moment, establish a balance between rejecting thoughts of quitting, yet remain aware of how your body is handling the stress.

If at any time you feel the fatigue overwhelming your ability to move safely, take rest. Simple as that.   

High intensity/extended duration physical activity is well know to breed sloppy movement and cutting corners on technique, which increases the risk of injury.   

 

Other burpee variations and workouts

👉 Plyo Step Burpees

👉 Movement Culture Burpees

👉 Workout Finisher:  Kettlebell Swings and Burpees

 

 

Interval Workout| Lizard Crawl + 500m Row

20 minute Workouts, Ido Portal, Workouts

Mixtaping different disciplines of fitness to create unique workouts is a hobby of mine lately.  

Yesterday, I found myself short on time.  I had roughly 20 minutes to make some workout magic happen.  Assessing the previous day’s workout, I decided on two modes of exercise:

  • The Lizard Crawl
  • Rowing

The goal:  total body training effect (in under 20 minutes)

Short burst workouts are a perfect solution to time-restricted days.  Days where I’m tight on time, but high on motivation.  “Short”… not be confused with “easy”.    

Generally, shortening a workout means the intensity gets cranked up to offset the decreased volume and duration.

Lizard Crawling is a locomotion pattern popularized by Ido Portal’s movement catalog.  

 

It involves crawling forward (or backward) in a low prone position, much lower than a traditional bear crawl.  The Lizard Crawl is a total-body exercise, well worth learning and working through the progressions.  

Most people will feel limited by their upper body strength when Lizard Crawling.  The strength needed in this particular range of motion may need some acclimation. 

That being said, there are plenty of Lizard Crawl variations to accommodate any skill level.

Here’s an example:


The Lizard Crawl, though graceful and rhythmic when performed by great movers, sucks the life out of you across even moderate distances.  It’s a very complex and demanding pattern.

Rowing, on the other hand, is, well, rowing.  

The rowing erg is beautiful in its simplicity,  yet brutal in its ability to break a person’s soul at higher intensities.  Though machine-based, rowing is one of those near total body activities that I cannot recommend enough. Rowing is primarily a posterior chain, upper body pull/lower body push action.

A quality rowing erg will cost you some cash, but across the long-term, it is well worth the investment.  

Turns out, the Lizard Crawl and rowing compliment each other perfectly.  

I’ve created workouts in the past using short distance Lizard Crawls and 250-meter row intervals, but never beyond that distance.  The 250-meter is a fantastic distance for an all out sprint.

Today I increased the challenge a bit, bumping the row up to 500-meters.

Here’s how the workout was structured…

Lizard Crawl for 20 yards

+

500 meter Row

  • Repeat for 6 rounds.  
  • Rest for 60-90 seconds in between each round.  

That’s it.  Two movements and roughly 18 minutes of time to work with.

Warm-up with something, anything.  A jump rope or some simple dynamic movements will work fine.  I do not advocate skipping warm-ups all of the time, this situation is unique, an outlier.

A cheetah doesn’t ask a Gazelle for a chance to warm-up before pursuing it for nearly a mile, it’s worth considering a human may not always have adequate time to warm-up.  

Many times, doing less things, but doing those things better makes for the best workouts.

Aesthetics and performance are built incrementally, piece by piece, workout by workout.   

Thoughts and Suggestions…

Find a pace on the rower a few levels below your personal best.  I aimed for a 1:35 min/sec pace for the 500-meter intervals, knowing that my best 500 meter was roughly 1:27 min/sec.

Why do this?  Because you will not be able to maintain a personal best pace for 500-meters across 6 rounds, with incomplete rest periods and lizard crawling before hopping on the rower.  Setting a challenging pace just below your best will get the training effect you’re after and allow room for progression in the future.

After standing up out of the rower, expect your heart rate to be sky-high.  60 seconds of rest will not feel long enough, and it shouldn’t.  It’s incomplete rest by design.  Use every second to collect yourself before the next round.  Walk around slowly, stay upright and slow your breathing.  

Keep in mind, a 500-meter row is not an easy distance to row on its own.  Adding pre-fatigue in the form of a Lizard Crawl will zap you.

When rest comes to an end, force yourself into the Lizard Crawl.  You’ll want to rest longer in later rounds but don’t.  Stay strict.  When rest is over, settle your breath and start crawling immediately.  

Anticipate the first few rounds of Lizard Crawling to feel great, followed by a steep drop off.  

If the full Lizard Crawl is too aggressive, scale it back.  Head over to my YouTube page and search “Lizard Crawl”.  You’ll find a bunch of different Lizard Crawl options I’ve played around with. 

Or, simply go with a crawling pattern in higher, more manageable body position, such as Beast (Animal Flow).  

If you found this post while surfing the inter-webs, thank you for stopping by.  

Do me a big favor and try this workout today, tomorrow or the next time you’re in a pinch for time.  

 

For more about Ido Portal and some his training methods, check out this post:

 

Cheers to you, 

Kyle 

(Work)out| Lizard Crawl + Kettlebell Carries + Walking Lunges + Crab Walk

Motion, Workouts

 

Screen Shot 2017-07-18 at 5.57.50 AM.png

Lizard Crawl to Kettlebells

 

Fusing body weight locomotion movements with traditional strength and conditioning exercises can create a hybrid workout experience. can breathe new life into a stale training regimen.  

When training gets stale, mix it up to breathe new life into your regimen.  

Basic linear lifting can get extremely monotonous.  Instead of skipping the workout, toss in different exercises to give you new motivation.  

What exercises are you avoiding or leaving out of your program?  Everyone has some.  It is impossible to do it all, all of the time.  My YouTube channel has hundreds of exercise demos, only 4-10 exercises can make the cut for a workout on any given day.  That leaves hundreds more sitting on the sidelines.  

Many people forget about the value of carrying heavy objects.  Carry those objects in as many different positions as possible (overhead, at your side, chest height, bear hug, etc).  Do it all.  

Locomotion drills are also a relatively new platform for building fitness most people haven’t explored.   If you haven’t, you must.  

This training session includes both.  

Today’s workout includes the following exercises:

  • Lizard Crawling (“traveling forms” in Animal Flow)
  • Suitcase-style Kettlebell Carries 
  • Overhead Kettlebell Carries
  • Kettlebell Walking Lunges
  • Reverse Crab Walks (“traveling forms” in Animal Flow)

*** For all of the kettlebell exercises, feel free to use dumbbells instead.  Any object with a handle and some challenging weight will do.

What you’ll need:

  •  1 heavy kettlebell
  •  2 kettlebells of matching weight
  •  15 yards of walking space

The Structure of the Workout

  1.  Start by lizard crawling 15 yards the location of the kettlebells.
  2.  Clean the heavy kettlebell up to chest height and position overhead.  Walk down and back with the overhead carry.
  3.  Clean the same kettlebell overhead with the opposite arm.  Walk down and back with the overhead carry.
  4.  Suitcase carry the same heavy kettlebell down and back with both arms.
  5.  Pick up the matching kettlebells and lunge walk the same 15-yard distance, down and back.
  6. Reverse crab walk to the initial start position.
  7. Repeat the process, beginning with lizard crawling once again.

Workout Video Demo

Workout Notes

This workout can be executed for rounds or time, whichever you prefer.

If you were going to work this for rounds, I suggest starting with 3-4 rounds and crushing those rounds.  The idea is to work hard and work smart.  Working smart is awareness of fatigue and body position.  When your movement turns sloppy, you’re done.  

Of course, more rounds can be added if you can handle it.  

If you’re hammering this workout for 8-10 rounds, you need to increase the difficulty of all of the exercises.  Lizard crawl for 20-25 yards, increase the weight of all of the kettlebell carries and the walking lunges.  More is not always better.

If working for a target amount of time, I suggest capping this at 20 minutes.  The video demo above shows roughly 8 minutes worth of execution.  

Use the lizard crawl and overhead kettlebell carry as indicators of when you need intra-workout rest periods or when you need to pull the plug on the session altogether.  Don’t be afraid to rest.  There is zero shame in it.  Your body can only fight fatigue for so long before the movements get sloppy.  Take the rest, towel off, get back to work.  

The overhead carry is an amazing shoulder stability/vertical core exercise, but it is also an exercise that deserves respect.  DO NOT FORCE THE OVERHEAD CARRY FATIGUE IS EATING YOU UP AND TECHNIQUE IS DROWNING.  

This particular day, I worked this exact medley for 15 minutes, wiped down the sweat avalanche and transitioned into another medley of completely different exercises.  

Combining both medleys, I accumulated 30 minutes worth of continuous quality work.  

If you don’t have access to kettlebells, don’t worry about it.  Weight is weight.  Use dumbbells, a sandbag or any other tool that has a handle.  

 

Give this workout a shot and let me know how it went…

Kyle 

 

3 Jump Rope and Kettlebell Workouts To Try

Workouts

Depending on your training level, pairing kettlebell drills like swings and jumping rope can provide an incredible training stimulus.

All three of the workouts below will require a kettlebell and a jump rope.

The effectiveness of the workouts will depend on you, your effort, training familiarity with the exercises, kettlebells and jump rope.  Jumping rope can be a limiting factor for a lot of people, but with practice, you’ll quickly improve.

Step #1: Choose a kettlebell weight that is challenging to swing for 15 repetitions (we’ll be swinging it for 10 repetitions in the workouts).

Step #2: Select a jump rope that turns effortlessly and has a length appropriate to your height.  Generally speaking, when you place one foot on the rope you should be able to pull the handles to your armpit region.

Selecting only two pieces of equipment minimizes decision fatigue.  Less can be more.

Baseline workout:

10 Kettlebell Swings

1 minute Jump Rope

  • 10 continuous rounds without rest between swinging and jumping.
  • Two movements performed savagely well.

 

Intermediate workout:

10 Kettlebell Swings

10 Kettlebell Goblet Squats

1 minute Jump Rope

  • 10 continuous rounds without rest between swinging, squatting and jumping.
  • Addition of the squat pattern element to the baseline workout above.

 

Advanced workout:

10 Kettlebell Swings

10 Kettlebell Goblet Squats

5 Right/Left Arm Kettlebell Overhead Press

1 Minute Jump Rope

  • 10 continuous rounds without rest between swinging, squatting, pressing and jumping.
  • Now it’s a party.  A full-body training session of hip hinging (swings), squatting (goblet squats), vertical pressing (overhead press) with jumping rope serving as the active rest between these loaded movements.

 

One easy way to make any of these workouts more challenging is to complete more rounds in the given timeframe.  

In other words, work faster.  Be mindful of exercise technique of course.

Less is more.  

The impact of a simple workout like this is tremendous, and I often recommend breaking the monotony of traditional cardio training with sessions like this.

Incorporating big bang major movement patterns like kettlebell swings will serve you amazingly well.

Enjoy these workouts and feel free to progress them beyond what I’ve suggested to further challenge/customize to suit your needs.

 

Kyle

 

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