If you are just learning how to jump rope or are not good at it, this is the perfect way to start. Jumping rope is a very efficient way to increase your metabolism, build stamina, and condition your whole body. You can start as slow as you need to. For those who are experienced practice speed jumping as fast as possible and/or even perform double unders during the short duration of work. If you do not have a jump rope yet, you may do Jump Squats with or without your suspension trainer for a modification. I personally like the ultra speed cable ropes from http://www.buyjumpropes.net/
Suggested Kettlebell Sizes in kilograms not pounds for this particular workout.
Female Beginner (12kg for Heavy Swing and 8kg 1 arm Swing)
Intermediate (16 or 20kg Heavy Swing, 12kg 1 arm Swing)
Advanced (24, 28, or 32kg for Heavy Swing and 16kg 1 arm Swing)
Male Beginner (16 or 20kg Heavy Swing, 12kg 1 arm Swing)
Intermediate (24, 28, or 32kg for Heavy Swing and 16kg 1 arm Swing)
Advanced (40 or 48kg for Heavy Swing and 24kg 1 arm Swing)
Timer or Gymboss set at 15 sec of work, 15 sec of rest.
1 Arm Swing (Right)
1 Arm Swing (Left)
Take 30-45 seconds of rest and repeat for a total of 5-6 rounds.
and safe traveling from On The Edge Fitness and BuggyBellz
for more workouts visit the On The Edge Fitness video page