16 Minute Kettlebell / Bodyweight / Jump Rope Workout

by admin on January 29, 2019

Got a workout for you to try today.

You’ll build muscle. You’ll blast fat. You’ll do it in just 16 minutes. And all you need is a single kettlebell, your own bodyweight, and (optionally) a jump rope:

16 Minute Minute Kettlebell / Bodyweight / Jump Rope Workout
*sample workout from Basement Badass – “Super Minimalist” Edition

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.

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Give that one a go today, and let me know how it goes.

And keep the momentum rolling with this:

The Basement Badass 12 Week Home-Based Workout Plan (on sale this week)

To your success!

- Forest Vance, ForestVance.com

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