Kettlebells and heavy ropes can be used as metabolic conditioning tools. What follows is a sample of a metabolic conditioning workout that is being used in conjunction with an upcoming article that I wrote for STACK. The article deals with workouts for basketball centers and the purpose of this workout is to help with endurance and to help with weight control for centers that are too fat. For this workout, each exercise is performed for thirty seconds. There is minimal rest between exercises (only enough rest to get to the next exercise). After going through each exercise, the athlete can rest for sixty seconds. The circuit should be performed a total of three times. Done right, each time through the circuit will take approximately six minutes. Add two minutes of rest between the circuits and you have a twenty minute workout. To view a video of this circuit, click here video .
The workout is as follows:
• Kettlebell Two-Handed Swings
• Heavy Rope Slams
• Kettlebell One-Handed Swings
• Heavy Rope One-Handed Slams
• Kettlebell One-Handed Swings
• Heavy Rope One-Handed Slams
• Kettlebell Cleans
• Heavy Rope Wood Choppers
• Kettlebell Cleans
• Heavy Rope Twists
