Man Up Monday Workout – ‘Ropes & Bells’

Thats right folks the Man Up Monday Workout is back….Be afraid!

This weeks workout uses a combination of power ropes and kettlebells

Complete this sequence as fast as you can an post your time below.

Good Luck!

100 Rope Waves  (Continuous waves along the rope with both arms at the same time)

50 Kettlebell Swings (Both hands on the kettlebell swing together)

80 Alternating Rope Waves (Continuous waves along the rope alternating arms)

40 Alternating Kettlebell Swings (alternate hands with each swing)

60 Rope Circles (rotate arms in a circle making a circular pattern with the rope)

30 Over Head Kettlebell Squats -15 each side (hold kettlebell above head in one hand & squat)

40 Star Jumps (Just like when you are kid but hold onto the ropes)

20 Kettlebell Cleans – 10 each side (Swing up to cradle infront of shoulder)

20 Power Waves (same as the rope waves but range of motion is from ground to above your head)

10 Kettlebell Snatch – 5 each side (Swing to over head stance)

2 thoughts on “Man Up Monday Workout – ‘Ropes & Bells’

  1. kettlebell exercises pdf

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