Wu Mei Shu Retreat & Coaching Center - Kettle Bell & Battle Rope Workouts

Kettle Bell & Battle Rope Workouts

Kettle Bell & Battle Rope Workouts

Kettle Bell Dynamic Core Workout

This dynamic core workout you can do as one (1) set (01-08). As a part of a circuit training you can use one to three (1-3) exercises; these you can do consistently ten times (10x) with a small break, or as many as you can repeat. Each exercise has different steps up to the here noted hardest variation on the list. The images reflect one level of an exercise, click on a image to enlarge it.

Workout example: each exercise (01-08) 60 seconds work with 15 seconds break in between, repeat up to 5 sets with 60 seconds break between sets. Or 1 set kettle bells, 1 set battle rope and 1 set trx with 60 seconds break in between sets.

KB 1-01) Russian Swing
KB 1-02) Alternating Double Single Arm Swing
KB 1-03) Double Windmill
KB 1-04) Russian Twist
KB 1-05) Figure 8
KB 1-06) Turkish Get-Up Lunge
KB 1-07) Alternating Double Clean
KB 1-08) Alternating Double Snatch

[images coming soon]

Battle Rope Dynamic Core Workout

This dynamic core workout you can do as one (1) set (01-08). All exercises are with overhand or underhand grip possible. As a part of a circuit training you can use one to three (1-3) exercises; these you can do consistently ten times (10x) with a small break, or as many as you can repeat. Each exercise has different steps up to the here noted hardest variation on the list. The images reflect one level of an exercise, click on a image to enlarge it.

Workout example: each exercise (01-08) 60 seconds work with 15 seconds break in between, repeat up to 5 sets with 60 seconds break between sets. Or 1 set battle rope, 1 set trx and 1 set kettle bells with 60 seconds break in between sets.

BR 1-01) a) Snakes or b) Circles
BR 1-02) Alternating Whips Jump Squad Slams
BR 1-03) Russian Twist Slams
BR 1-04) Star Jumps
BR 1-05) Figure 8 Slams Jump
BR 1-06) Grappler Throw Lunge Slams
BR 1-07) Alternating Whips Reverse Lunge or Lunge Jumps
BR 1-08) 180-Degree Jump Slams

[images coming soon]

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