Body Force Fitness

Our workout of the week is Kettlebell Countdown 1.  This workout has 1 pair of kettlebell exercises, with Jump ropes for a single circuit with a descending rep count. Check it out below and give it a try at the gym.

The Workout

Kettlebell Countdown 1    

          Complete the following circuit         

Kettlebell Swings x20-2 Reps

Kettlebell See-Saw Press x20-2 Reps

Jump Ropes x50 Reps


How to Perform the Kettlebell Countdown 1


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

Kettlebell Countdown 1 Explained

You will need at least two kettlebells for this workout. A single kettlebell for the swings and a pair for the see-saw press. You may want to use a heavier kettlebell for the swings than you are able to use for the see-saw press. Select weights that are challenging.  I recommend 18 – 24KG for men and 10 – 14KG for women.

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.

There is no time element to this workout.  Your weights should be that you can just do a little more than the prescribed reps of each exercise with good form.

Start the workout performing 20 reps of each kettlebell exercise followed by 50 jump ropes. Each round subtract 2 reps from the kettlebell exercises but keep the jump ropes the same at 50 reps. Continue to work through the circuit until you complete 2 reps of each kettlebell exercise and 50 jump ropes.


Start the swings with the kettlebell on the floor about 12inches in front of you.  Grab the horn and hike the kettlebell between your legs. Drive the kettlebell forward and up with your hips. The kettlebell should travel up to about chest level, arms extended in front.

See-Saw Press

Start in the front racked position. With a strict pressing movement press on kettlebell to full overhead extension. As you lower that kettlebell begin pressing the other one overhead. Both kettlebells should be moving at the same time, one upward the other downward.

Jump Rope

This is a simple traditional jump rope. Holding the handles in each hand perform 50 single jumps. If you are looking for a challenge you can try double-unders, where the rope passes under your feet 2 times every time you jump. If you have difficulty jumping rope, you can do fake jump ropes, same movements, without the rope.

We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.

Watch the Demonstration Video

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