Quick Sweat Kettlebell and Jump Rope Workout – Strength and Cardio Exercise
Daniel with Fitnessblender.com and today we are going to be doing a really fun kettlebell and cardio combination workout so this whole thing is only about 20 minutes long. We’ve got your warm-up and your cooldown included so you don’t need to worry about any of those. We’re using a jump rope and a kettlebell to get this done. if you don’t have a jump rope that’s fine, you can actually do this mock jump ropes just nothing at all. You just act like you’re doing it. It should be just as effective and the kettlebell if you don’t have a kettlebell you can always use a dumbbell as a replacement. all right, so with that said, let’s go ahead and get started with our warm up. Alright everybody, let’s go ahead and get started with that warm up and get my timer going here. We’re going to be doing each one of these for 30 seconds apiece just running through the line. Just have 10 of them to get through. Starting off with a high knee so nice and slow, pull that knee up as high as it’s comfortable if you’re really cold you might have a little limited range of motion on this one. Just start slowly working more and more into that range of motion as you can so you’re just trying to get that knee up as high as you can. You’re actually not trying to move really fast, just get that knee up; keep those lungs open; torso straight; stays straight up and down; and we’re doing a side step lean neck, so you’re gonna step across what comes back behind you. Arm over top of your head and same thing to the other side so that the foot you’re coming your bring across, leaning away from comes back behind you just nice and slow back and forth try to get a good stretch pulling across each time.
We’re doing toe touch sweeps next so stand with your feet just about shoulder width apart or so. Down one side sweep across back up the other side back down again. Opposite rotation, just back and forth. Stretch down towards those toes. Keep those legs straight and round that lower back a little bit if you want to. We’re doing squat rotations now, so feet should be shoulder-width apart. You’re going to go down and as you go down, you’re going nice and slow rotate back and forth. There’s no specific pace or number of rotations you’re trying to do just keep it going the whole time. Keep a flat back as you rotate, not rounding your back. Keep your weight back in your heels. All right, we’re doing a side lunge with an overhead push pull. So your feet are really nice and wide apart, and your hands up by your sides. Press up as you drop down to one side. Bring those elbows back down and then off the other so make sure you’re pulling against yourself as you do this. This isn’t just an arm movement—you’re actually working those muscles against each other as you go. Now, big arm circles forward nice big circle back make sure you’re alternating which hand is on top each time lungs open now holding your breath trying to get as big of a circle as you possibly can all right alternating lunges are next so just a traditional lunge just going to step out with one foot back up and then out with the other side you’re going to have a tendency to want to step forward and lean forward on that leg you want to keep it nice and even in between drop straight down between those feet both those knees should get as close to a 90 degree angle as you can back and forth all right moving into a box of shuffle so come up on those toes again just keeping those lungs open i’ll try to work out that that ankle just a little bit warm them up warm up those calves i’m moving on to and up and out here in just a second so up and out one knee comes up and out to the side then you do the same thing on the other side just alternating back and forth speed it up as you can if you feel comfortable with that motion just stand up on that toe and never letting yourself go flat-footed got jumping jacks coming up next all right traditional jumping jack keep that arm nice and straight slight slight bend in that elbow otherwise nice straight arm keep that shoulder contracted the entire time you shouldn’t feel out of control with this so those arms come up those feet go out speed them up if you can almost done all right grab your jump rope and grab your kettlebell and we’ll be right back to start into the fun part all right everybody we’re doing this with intervals 45 seconds on 15 seconds off starting off with kettlebell then going to jump over me switching back and forth every single set so with that said let me get my timer started we are starting off with kettlebell swing so grab whichever weight mine’s adjustable if you have one that’s adjustable great otherwise just grab which weight you want to do for a traditional swing so about get a little swing going and then pop those hips on the way back up to shove that kettlebell back forward turn here so you can see a little bit better keep that back perfectly flat all that drive is coming more from those glutes than anything related to that back you want to try to keep your weight in your heels with that momentum from that kettlebell you’ll feel yourself kind of getting pulled forward onto those toes but lean back a little bit to keep that weight in those heels lungs open and let that relax all right so that kettlebell down for a second grab your jump rope it doesn’t matter what kind of jump rope you have it’s a speed rope weighted rope or otherwise or if you don’t have a jump rope you can just do mock jumping so let’s get this going just traditional jump rope nothing fancy if you want to get fancy by all means go for it do double jumps or crisscrosses however you want to go for it but mainly we’re just trying to keep that heart rate up so just a traditional jump rope is perfectly fine you want to speed it up that’s fine too or keep it nice and slow and under control don’t have to have a fancy jump rope i think the one i’m using was like maybe four dollars so it was a really cheap easy way to get a workout in all right drop that jump rope get back to that kettlebell i’m gonna drop my weight just a little bit so we’re gonna do a snatch that’s all the way to the floor all the way over your shoulder in one movement all right start them up all the way up and drop to get underneath that kettlebell let it down nice and slow so derive from those legs drop down and press it back up so there should be no real shoulder press movement in this you should be able to get that weight up with momentum from those legs and then drop your body weight back underneath to get a full extension on that arm you’re doing a little bit of a rotation to that wrist at the same time with that kettlebell ending on the front of that forearm good throw one more in there all right grab that jump rope going back to jump rope here all right start up all right keep those lungs open breathing normally nice controlled movement here you stumble and catch your feet just try to get back as quickly as you can i’d say it’s probably better to be nice and controlled and slow i’ve been trying to do things fancy and run the risk of having to stop to reset because you accidentally caught a toe or something i’ll just keep it going five more seconds and let it relax all right drop that jump rope grab that kettlebell we’re doing that snatch on the other arm this time so make sure you’re doing the same weight left to right all right squat down quick pop with those legs and then get under it to press the rest the way up and try to get a nice smooth transition you shouldn’t really feel that kettlebell smack the back your forearm it should actually be kind of a nice clean uh rest a little bit more like that one that was pretty decent but if you’re not great at it don’t worry this is actually a pretty challenging movement like i said drive from those legs then drop and get that arm to a full extension and stand the rest of the way up so use whatever weight this is comfortable for you and challenging all right let it relax back to the jump rope if you’re glutton for punishment by all means spend a little extra money and get yourself a weighted jump rope but really any jump rope’s fine all right get it going whatever pace you feel comfortable with holding that 45 seconds keep those lungs all open so we’re doing if you need to keep it faster instead of here wanting to feel free to try to throw some fancy stuff in there but try not to catch that rope enough to start over all right let it relax okay that’s that kettlebell we are now doing oh rotational uh rotational lunge so this one you’re just gonna be holding that kettlebell at your chest i’m gonna go sideways so you can see me here you step out straight down the middle and back and forth back up step out and rotate if you want to make it harder on that rotation extend that that kettlebell out further away from your body just to keep it consistent start that rotation every time towards the leg you have forward if you want to make sure you’re really getting a good all-around switch every single time so sometimes start towards the inside of your leg but just make sure you match it on the other all right let that relax going back to that jump rope yeah we just have one more kettlebell exercise after this start them up all right just get into that nice comfortable pace keep those lungs open our next kelville exercise is gonna be a goblet squat so it can be easily done with kettlebell or with dumbbell keep those lungs open wondering what pace is good for you obviously the faster you go the harder it’s gonna be like i said keep it under control you don’t want to catch those toes and have to start over if you do just start back into it as quick as you can okay goblet squat move that jump rope i’m gonna go back up and wait let’s kill those legs a little bit better get them a little more tired so goblet squat is gonna flip that kettlebell upside down feet just about shoulder width apart straight down the center back up so from the side you can see because i have the weight out in front of me a little bit i can kind of keep my back a little more straight up and down my weight is back in those heels just a little bit more which means i can focus on those glutes more than those quads but you are going to feel that bicep and forearm start to get tired from holding that kettlebell out there almost done one more let’s throw our next one in there for good measure all right we have one more round of jump rope left and then we’ve got a cool down i told you this will be quick get it going all right go as fast as you can control this is your last round of cardio so you want to get that heart rate up as best you can finish it off strong [Applause] get those lungs open 15 seconds left keep pushing it those probably his forearms and arms are probably a little tired from holding that kettlebell keep pushing through it almost done all right go ahead and let it relax that is the end of our hard part take a little second grab a drink of water we’ll be right back start into that cool down see you in just a second all right everybody we’re doing these uh cool down stretches for about 30 seconds each time we’re going there we’re starting off with an arm cross stretch start with that left arm first pull it across your chest grab behind that elbow pull it up into your neck right across this collarbone nice full deep breaths now this was pretty much a full body routine you’re using a little bit of legs a little bit upper body and this is just kind of hitting the main spots but if you feel like you need more stretches focus on different areas by all means add some more stuff to this and do the same thing on the other side and drop other side grab that elbow pull across and as close to your chest as you can keep that other shoulder push forward just breathe normal pulling across with that other arm trying to keep that upper arm up into your neck right across that collarbone as close as you can should feel it through the back of that shoulder a little outside of that shoulder but across that shoulder blade as well all right just doing a regular toe touch so feet shoulder width apart start with the flat back go down he’s going to focus more on those hamstrings then nice and slow round that back over and go the rest of the way down if you tuck your chin to your chest you should feel it actually through your neck all the way down to your heels so just kind of play around with where you want to feel that stretch the most all right back up we’re doing uh where are we here quad stretch so foot back behind you if you need to lean up against a piece of furniture or wall by all means do so try to use as little as possible heal to your butt pull that knee back behind you as far as is comfortable if you can like i am just kind of standing uh free free without touching anything it’s gonna make that uh all those controlling muscles to your hip knee and ankle have to fire to hold you in this position just get a little extra workout all right same thing on the other side so just foot same thing heel comes up to your butt as close as comfortable don’t over compress that knee then push that knee back behind you torso straight up and down no leaning forward we’re trying to get as much stretch through that hip flexor as possible so you actually want to lean your chest back a little bit if anything again if you need to lean against something that’s fine just barely touch it let it relax all right inside thigh stretch feet really nice and wide apart you’re going to bend your right knee lean back towards your left leg should feel it jump into the inside of that thigh on that left leg just sit there trying to press that hip down to get that stretch you’re not actually pushing on your leg at all you’re just letting your weight kind of push down into that hip do the same thing on the other side and drop out on that left so bend your left knee straight back towards your right leg with a straight leg on that right just press that hip down using your using gravity or even contracting those outside thigh muscles to kind of push it down forward and just sit there let that stretch let that stretch do its thing if it starts to loosen up on you a little bit just push in a little bit more you want to keep it kind of consistent all right calf stretch we’re going down in a kind of a push-up position one leg back other leg kind of cross over top press that heel down into the ground as best you can should feel it through that calf maybe even into your ankle and the back of your knee but main thing is you want to feel it in that calf so just press that weight back down into that heel to try to get as close to the ground as you can switch sides same thing on the other side just cross that other foot over top press that heel down into the ground what the rest of your body is doing isn’t too important so if you feel like you can get a better stretch by kicking your hips up by all means do that we’re just trying to get that weight into that heel with keeping a straight leg so that knee should always be straight basically from hips up you can kind of do whatever you want to get that weight back in that heel all right we’re gonna do a cobra neck that’s our last one uh hands by the base of your rib cage just press it up as high as it’s comfortable if you can’t get to a full extension of those arms that’s fine if you can that’s great chilling up towards the ceiling shoulders pulled back should feel this that lower back maybe those abdomen uh abdominal muscles the uh hip flexors maybe get into your chest a little bit and let it relax whoo all right i’m sweating so it was pretty good workout for me hope you guys liked it super quick uh good workout just throw on there when you don’t have a whole lot of time so hope you guys liked it if you want to see more like it just let me know in the comment section below otherwise this workout is complete thanks for watching guys.