This small complex is well suited both to complete the main workout, and for a separate short lesson. It has only two movements, and both are simple. However, due to the high intensity, training can seem quite difficult.

How to do the workout

Set a timer and do five rounds of the following exercises:

  1. Mahi kettlebell above the head – 20 times.
  2. Jump rope – 200 reps.

The weight of the kettlebell must be selected so that you can do 20 repetitions without stopping. Girls should try the 12-16 kg projectile, guys – 16-24 kg. Feel free to use lighter weights if you can’t complete all 20 reps per set.

How to do exercises

Mahi kettlebell above the head

Stand with your feet shoulder-width apart, place the kettlebell between your legs. Bend over with a straight back and grab the handle with both hands. It is important not to bend your knees too much so as not to turn the swing into a squat.

Lift the projectile off the floor and with a powerful movement, straighten up in the hip joints, sending it forward and up. Make sure that the weight flies up due to the movement of the pelvis and back, and not the arms – they work minimally in this exercise.

Let the projectile fly overhead and then fall along the same trajectory. Bring it between your legs again for a swing.

jumping rope

Perform normal jumps, trying to keep your elbows close to your body and not rotate your forearms too much.

You can also double jump rope if you know how. In this case, you will need to do only 100 repetitions.

Write how long it took you to close this complex.