An intense cardio workout

This workout involves sets of endless rope pulls and kettlebell swings, interspersed with pull ups. 

The workout will work your body from top to bottom and  will provide you with an intense cardio workout. 

Endless rope machines

Endless rope machines require you to pull a thick rope repeatedly. Depending on you pull the rope, you can use the machine can work your chest, biceps, back,  rear and front deltoid and core.

The workout

5 x pullups
20 x endless rope pulls
20 x 24 kg double handed kettlebell swings

Repeat as required - in my case, 35 minutes. The workout was so intense, that I lost track of the number of repetitions. 

Warmup and cool down with stretching before and after the workout. 

This is a very intense workout and you should monitor your heart rate. I ensure that my heart rate falls to below 85% of your maximum heart rate between sets. 

As always, if necessary, consult your medical professional before embarking on any intense fitness program. 


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