My Rope-a-dope/KB cardio fat-burning FREAKOUT !!

Using ropes for short-burst cardio are a quick-and-dirty way to jack up your metabolism and get your fat stores burning like nobody's beeswax!

My Kettlebell and fat-loss clients will work hard and all-out for 20 seconds,recover for 10 seconds,then repeat that 30 second"round" 8 times for a four minute finisher that cannot be beat.

Outside the gym-in the park,at the beach, the challenge is enhanced,as grass,dirt,and sand can add to the weight and resistance!
In case you were wondering,I use a 40ft. rope,1 1/2 in. in diameter--hey,i should really see how much that weighs,huh?

Here's what i did:
pass the TigerBalm and Epsom salts,thank you

20"ON/10"OFF,no rest between rounds:
Rope circuit,rest 3 mins.,KB circuit:

1:alternating waves
2:side2side sweeps
3:2 hand waves
4:circles-in/out
5:landing the 747 @ JFK
6:jumping jacks
7:throwdowns
8:seated alternating waves

THEN:with my 3 Kettlebells all lined up,waiting to mock me:

1:2 hand swings
2:figure 8 to hold
3:hot potato(ladies---do this one BEFORE the nail salon..)
4:H2H swings
5:alternating tactical "hi steppers"-walking..(dead man walking)
6:swing-flip-squat
7.back to 2 hand swings..and
8:KB burpees.

My "line up?-35lb./24lb./18lb.KB
As i got more fried,i just dropped down a size..certain moves demanded some humility.

What do you guys think?-20 mins. and DONE!Contact me for more details on the 'moves! Let me hear from you,and please,
click the KB or Perform Better images on the right to grab some really great deals(especially on coated and "naked" KETTLEBELLS).