The ” The Dirty Thirties” seems to be an odd name for a weekly workout and it is. However, we decided to call it that anyway and the good thing is you won’t forget the name! ūüôā

This simple but challenging workout involves two easy to do moves:
The Kettlebell 2 hand swing
Jump rope
For 10 to 20 minutes

It doesn’t sound like much, but this workout will burn fat, condition your socks off and build good movement habits as well as improve your hip mobility. You will be surprised by the benefits of this simple session and will come back for more punishment as you do it!

Weekly Workout
The Dirty Thirties





This workout is done by doing :

Thirty seconds of 2 handed swings

Jump rope for thirty seconds  for as many quality rounds that you can do for as long as you can safely do!

The guidelines for success:

KIWK workout of the week- the drop down




  • Do all of your sets and reps with¬†quality form. Crap only produces crap!
  • Breathe by¬†matching¬†your breathing with each pattern
  • Rest as much as you need to and¬†no more.
  • Tough it out¬†while working out ( keep in mind the results)
  • Enjoy the¬†fat blasting effect¬† and¬†raised metabolism.




Choose a challenging kettlebell size to perform this workout.
Gals start with a 12kg or 16kg kettlebell.
Guys start with a 16 to 24 kg kettlebell.


So enjoy this workout friends and the fat blasting after effect that it will bring you as you train using this challenging combo.


Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing,  Click here for it.


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