Welcome to Episode 21 of the Bloom to Fit Workout of the Week series.
This week we have an intensely beautiful kettlebell-jump-rope workout to deal with. She is the one and only Unilateral Destroyer and she likes to be worked one side at a time.
I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 21: Unilateral Destroyer
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need one kettlebell, a jump rope, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is the Unilateral Destroyer.
This a simple circuit-based workout comprised of three exercises: one-handed kettlebell swings, one-sided kettlebell squats, and double unders.
For time, complete three continuous rounds of the following exercises:
- Left side: 5 one-handed swings, 5 racked kettlebell squats
- Right side: 5 one-handed swings, 5 racked kettlebell squats
- 30 double unders
Your objective is to complete all three rounds of exercises with good form and without resting in between. Make sure you don’t waste too much time between the transitions!
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: shoulders, lats, hamstrings, quads, calves, glutes, hip flexors, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Use a lighter kettlebell for your swings and squats,
- If you can’t do double unders, do 100 single unders instead,
- Take a short break between each round.
Here are ways you can make the workout more challenging:
- Use a heavier kettlebell for your swings and squats,
- Double up your volume: increase your reps (10 swings, 10 squats each side and 60 double unders) OR do six full rounds of the original circuit (without rest).
The unilateral aspect of this workout is what makes it so engaging and effective. Loading one side at a time forces the core to have to work harder to stabilize. One other exercise I think I will throw into the mix next time is the one-handed kettlebell press to incorporate some shoulder work while keeping the unilateral theme going.
The double unders also add a nice conditioning aspect to this workout. If you are unable to do double unders, you can use single unders instead. You can also check out my free jump rope crash course to learn how to do double unders properly.
Download the PDF
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I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!