Kettlebell / Bodyweight / Jump Rope New Year’s Day Workout

Wow – it’s the first day of 2016!

Happy New Year.

What are YOU going to do to make THIS year, your BEST YET?!?

Take some time to think about it … and exactly what it’s going to take to make it happen.

And let me know what I can do to help.

Okay – so, if your plans include starting the New Year with a workout, I’ve got the perfect thing.

This one is from the ‘Super Minimalist’ edition of my Basement Badass program.

See, while the big barbell lifts are at the heart of Basement Badass, I know that there are some folks who want to do the program, but don’t have a full barbell set up quite yet –

And so I put together a ‘Super Minimalist’ version – that’s included for free – so that you don’t have to sweat it, and so that you can still get all the muscle building, fat blasting benefits that Basement Badass offers – using just a single kettlebell, your own bodyweight, and (optionally) a jump rope.

Here’s the workout:


Kettlebell / Bodyweight / Jump Rope New Year’s Day Workout

1 – Set your timer for 30 second intervals. You’ll do 10 KB swings at the start of every interval. Rest once you’re one with your 10 reps until the next interval starts. Repeat for a total of 10 rounds (100 swings total).

2 – Do three rounds of the following circuit as fast as possible:

TGU, 1 ea side
3-5 pull ups (any grip) OR 12 inverted rows
jump rope (or jumping jacks if no rope), 30 seconds – work in / up to double unders!

3 – To FINISH … burpees – set your timer for 30 second intervals. Do 4 burpees the first 30 seconds. Do 5 burpees the second. Continue in this fashion until you can no longer do so.


Give that one a go today, and start your year off right!

And keep the momentum rolling, to make 2016 your BEST fitness year EVER, with this:

The Basement Badass 12 Week Home Based Workout Plan

Later –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement

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