In these blog posts we’ve talked about the importance of different types of equipment in a home gym. In this post we’ll show an example of how to incorporate all this equipment with two sample metabolic conditioning workouts.
Workout #1:
Equipment needed: kettlebell, jump rope
Length: 22:20
Perform each exercise for 30 seconds then move to the next exercise. After all three exercises have been done repeat the circuit. Perform this circuit three times. Rest for ten seconds after each exercise (30 seconds on 10 seconds off).
Jump rope
Two-hand kettlebell swings
Plank
Rest for 2 minutes
One-hand kettlebell swings (right)
One-hand kettlebell swings (left)
Plank
Rest for 2 minutes
One-hand kettlebell clean (right)
One-had kettlebell clean (left)
Plank
Done!
Workout #2:
Equipment needed: heavy ropes, kettlebell, jump rope
Length: 28:10
Perform each exercise for 30 seconds then move to the next exercise. After all three exercises have been done repeat the circuit. Perform this circuit three times. Rest for ten seconds after each exercise (30 seconds on 10 seconds off).
Jump rope
Two-hand kettlebell swings
Heavy rope slams
Plank
Rest for 2 minutes
One-hand kettlebell swings (right)
One-hand kettlebell swings (left)
Heavy rope waves
Plank
Rest for 2 minutes
One-hand kettlebell clean (right)
One-had kettlebell clean (left)
Heavy rope wood choppers
Plank
Done!
