7 Minute KB / BW / Jump Rope Workout (simple, but TOUGH!)

Check out this kettlebell / bodyweight / jump rope workout.

You can do as part of a training session as your “metabolic conditioning” piece …

Or add a quick dynamic warm up, and it could be a stand-alone abbreviated high-intensity workout in itself.

I did this one recently and it took me about 7 minutes to complete, using a 32 kilo ‘bell, and really pushing the pace –

Can you beat my time? 🙂

Give it a try, and let me know!


7 Minute KB / BW / Jump Rope Workout

*Take the 21 day “Dominate Your Double Unders” Challenge to improve your jump rope skills and potentially take MINUTES off your time for workouts like this one*

10 Kettlebell “Ground to Overhead”

5 Pull Ups (if standard pull ups are too hard, do 10 recline rows instead)

15 Double Unders

Do 4 rounds as FAST as possible!


Have fun! –

– Forest Vance

PS – You can search all around, but you’ll have a hard time finding a better course than “Dominate Your Double Unders” when it comes to learning how to PROPERLY jump rope – from the basics, to dominating your double unders:

Snag your copy here while it’s on sale now

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