Welcome to Episode 58 of the Challenge of the Week series from Bloom to Fit. In this week’s episode we’ve got a sweet all-in-one workout for you.
I'm combining three of my favorite strength and conditioning exercises all into one jam-packed workout to help you burn fat, boost your strength & endurance, and build uncanny mental toughness.
As always - no gym is required. All you need for this one is a kettlebell, jump rope, timer, and a little bit of space to work with. You ready?
10X Cross-Training Workout
Here's what you need to know for this week's fitness challenge.
- Kettlebell: 16 kg - 24 kg kettlebell
- Jump Rope: 1/4 Lb Agility rope from the Crossrope Plus Set
- Timer: stopwatch or GymBoss Timer
Total time estimate to complete the workout: 10-15 minutes
Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:
- A few minutes of light aerobic activity
- Series of corrective stretches
- Series of mobility/dynamic stretches
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge
This week’s workout is the Gruesome Tens workout. I think you'll find the title appropriate once you go through it. It is a grueling workout built around three powerful exercises - push-up jacks, kettlebell squats, and double unders.
Your objective: set your timer to stopwatch mode and complete ten (10) rounds of the circuit of exercises below for time:
- 10 push-up jacks
- 10 kettlebell squats
- 10 double unders
You are free to take as many breaks as you need to, but the timer keeps going until all repetitions are completed. When it's all said and done, you will have finished 300 total repetitions for this monster workout.
Watch the following video to see what the workout looks like:
Press play to watch the video.
How to Make Modifications
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
Make the workout easier:
Here are some ways you can make the workout less challenging:
- Perform only five repetitions of each exercise for each round, or
- Substitute bodyweight squats for kettlebell squats OR single unders (3X) for double unders
- Cut down your workout to five (5) total rounds
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Minimize your rest time, or
- Double up your reps (20 of each exercise per round), or
- Complete 15 total rounds
Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!
Want free jump rope lessons lessons?
Check out my free jump rope crash course and learn how to get started with jump rope training the right way. You can get your free lessons here:
Want free kettlebell training lessons?
I have a free kettlebell crash course that you can go through to learn the basics of kettlebell training. You can get your free lessons here:
Need a Challenge?
If you enjoyed this workout, then you're going to love the big challenges I've prepared for you. Choose from a variety of 3-week fitness challenges - all designed to help you get in the best shape of your life with simple tools and workouts.
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