Welcome to Episode 23 of the Bloom to Fit Workout of the Week series.
This week we have another classic love story between kettlebells and heavy jump ropes. You can almost smell the romance in the air. I think you’re really going to enjoy it.
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 23: Tame the Arc
Total time estimate to complete the workout: 20 minutes
What You’ll Need:
For this workout, you’ll need one kettlebell, a heavy 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 Tame the Arc.
This a simple-structured workout comprised of two exercises: one-handed kettlebell swings and heavy jump rope single unders.
Set your timer for 10 minutes and alternate between the following:
- 20 one-handed kettlebell swings (10 each arm)
- 50 heavy jump rope single unders
Your objective is to complete as many rounds of those two exercises in the 10 minutes with good form. You can rest as much you need to, but the timer does not stop until the 10 minutes are up.
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: 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 one-handed kettlebell swings,
- Do two-handed kettlebell swings instead of one-handed swings,
- Use a lighter jump rope,
- Rest 20 seconds between each round,
- Shorten your workout to 5 minutes.
Here are ways you can make the workout more challenging:
- Use a heavier kettlebell for your one-handed kettlebell swings and/or a heavier jump rope,
- Take no breaks in between rounds,
- Increase your workout to 15 minute.
This is an excellent metabolic conditioning and upper body strengthening workout. From my experience, the heavier the kettlebell and the heavier the jump rope, the more effective and challenging the workout. If you need a break, take it, but challenge yourself to try and complete this without any rest.
Download the PDF
If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.
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!