Kettlebell, TRX, Battle Rope and Body Weight Boot Camp Workout

With just your own body weight and some very basic training tools – maybe a pull up bar and a couple of kettlebells and/or sets of dumbbells -you can achieve a phenomenal level of fitness.

That being said, training tools like the ones used in today’s workout can help add variety to your exercise program – and even accelerate your results!

I make it a big priority to keep the workouts fresh at Sacramento, CA Fitness Boot Camp - so I’m a big fan of training tools like kettlebells, TRX, and battle ropes.  Here’s a workout we did last week for you to try at home that utilizes each of these pieces of equipment.  I hope you enjoy it!

Kettlebell, TRX, Battle Rope and Body Weight Boot Camp Workout

Warm Up

Start your workout with some self-myofacial release, joint mobility, and dynamic stretching.

Here’s a REAL basic one to get you going if you’re not sure what to do:

Circuit 1 (two to three rounds total)

    • 20 body weight squats
    • 12 suspension trainer rows
    • 10 push ups with rotation
Check out this video on the TRX suspension trainer:

Circuit 2 (two to three rounds total)

  • 20 kettlebell swings
  • 5 eccentric push ups
  • 12 alternating box step ups

Here’s how to perform the KB swing:

circuit 3 (two to three rounds total)

  • 12 alternating reverse lunges
  • 8 burpees
  • :30 alternating waves w/ heavy rope
Check out this demo of heavy rope training in action:

“finisher” (two to three rounds total)

  • :30 shuttle sprint
  • :30 side shuffle
  • :30 bear crawl

For this conditioning “finisher”, you’ll set up two cones/markers about 10 yards apart.  Start by sprinting around the cones in a figure eight pattern.  Rest for 10-20 seconds, then side shuffle around the cones in a figure eight pattern.  Rest for 10-20 seconds, then finish by bear crawling around the cones in a figure eight pattern.

In summary, you can get great workouts and achieve some phenomenal fitness results with very little equipment. However, tools like kettlebells, the TRX, and battle ropes can make your workouts more interesting – and a whole lot more fun!  Try this workout today.

Thanks for reading, talk soon -

Forest Vance, MS, CPT, FNC, RKC II

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