Oh, heyyy. This is one helluva dynamic duo. It’s the speed rope and sledgehammer workout.
This workout targets cardio for fat burning and conditioning, plus shoulders and core.
- Speed Rope Pendulums: set your interval timer for 8 rounds of 20 seconds work, 10 seconds rest. If you don’t have a speed rope yet, simply mimic the movement. Continue your roping with a pendulum, half moon movement.
- Sledgehammer Shoulder Press: 10-12 reps on each side
- Sledgehammer Up-to-Bat: 10-12 reps on each side. Be sure to engage your core during the swing to maintain full control of the hammer.
- Complete entire circuit 2-3 more times.
My sledge hammer is about 11 pounds, but don’t let it fool ya. Once you get ‘ta lifting & swinging that thing repeatedly in various directions and at different angles, it’s an immediate ass-kicker.
√ Speed Rope (optional)
√ Sledgehammer or dumbbell
√ Interval timer or Tabata HIIT timer cell phone app
Follow this formula >>>> Show up. Put in work. Never give up. Reap the fruits of your labor.