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by Kevin Kearns, contributing writer on exercise and fitness
Ok, coach, I really don’t have a lot of cash to spend on equipment. I have an old leather jump rope and a medicine ball. How do I get a complete workout?
We have the workout for you! Most people think you need a lot of time and fancy equipment to get an effective strength and cardio workout. Well, I like the “fitness toys” like everyone else, but sometimes you just need to go old school.
Jump ropes make for a great aerobic workout. It’s also plyometric in nature and is a bi-motor skill. Now that’s just jumping rope. What some people forget is the fact that you can do a lot more with a jump rope than just jumping in place. It’s also good for what’s called “ line drills”.
30 seconds to 1 minute for 3 sets on all these drills:
Drill 1 – single leg jumps
Drill 2 double leg jumps
Drill 3 ali shuffle
Drill 4 power jacks
Drill 5 circle of chaos
Medicine Ball Muscle
Again, sometimes people get stuck thinking a piece of equipment is just for one thing or the other. Med balls are not just for throwing against the wall anymore (although that is a lot of fun).
Let’s start with 3 sets and 20 reps of each drill
Drill 1 – Wood chopper
Drill 2 one arm med ball explosion
Drill 3 I have issues
Drill 4 Lunge to catch
Drill 5 kayaks
Drill 6 lateral side bends
Drill 7 orbital circles
There you have it – 2 pieces of kit and a full on workout. Coach Kevin Kearns.
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Kearns is hosting a fundraiser to help remove the stigma of mental illness. More information can be found by visiting https://gofund.me/5a15b749.
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or Kevin@burnwithkearns.com.
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit.
Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist Www.BurnWithKearns.com
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