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Beginner Rope Workout

A simple workout that combines bodyweight and a rope exercise for a full body routine. Keep it short. Keep it simple. Keep it intense. Get ready for a wild ride that will leave you a lean, conditioned version of yourself.

Workout Specs:
Purpose/Focus:	Conditioning
Difficulty:	Beginner
Body Parts Used:	Full Body
Equipment:	Rope

Workout Vid
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Workout Instructions

Complete all exercises as a circuit. Do not rest between exercises. Rest as little as possible between each circuit.
	Exercise	Sets x Reps	Rest
	A1: 2-Hand Slams Learn Exercise	2 x 30 seconds	NA
	A2: Push Ups Learn Exercise	2 x 10-20	NA
	A3: Deck Squat Learn Exercise	2 x 10	NA
	A4: Squat Learn Exercise	2 x 20	NA

Set as favorite

Colorado State Patrol Barbell & Kettlebell Workout

Workout Instructions:
A: Warm Up
B1: Deep Squat - 5 x 30
B2: Jump Rope - 5 x 1 min
C: Kettlebell Pull Thru Combo - 10 x 3 Reps Each
D: Single Half Snatch - 10 min BOLT Set
E: Stretch Cool Down

Full Body Kettlebell Strength Workout by Steve Jessup

Kettlebell Workout Instructions:
A1: Double Kettlebell Snatch to Push Press - 10 x 5 (32kg x 2)
B2: Weighted Chin Up - 10 x 5 (16kg)
B1: Double Heavy Club (or Sledgehammer) Swipes - 10 to 1 (35lb)
B2: Tiger bend Push Ups - 10 to 1
C1: Plank - 60/45/30/15sec
C2: Wheel Rollout - 20/15/10/5

Pyramid Kettlebell Conditioning Workout by Mike Eves

Kettlebell Workout Instructions:
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10
B1: Kettlebell Farmer Walk - 100m
B2: Kettlebell Racked Farmer Walk - 100m
B3: Overhead Kettlebell Farmer Walk - 100m

Unconventional Training for Jiu Jitsu

Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10