In this workout, your goal is to get 2,000 jumps of jump rope or 1,000 jumps for beginners. Anytime you miss, you must complete one exercise below before you resume counting your jumps. Continue to cycle through the exercises as many times as it takes to reach your jump rope goal. If there is a right and a left side, complete half the reps on the right and half of the reps on the left.
Total Jump Rope Workout
01- 10reps each
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
02- 10reps each
CROSSOVER OVERHEAD PRESS
Punch overhead with your weights across your body. You can twist and pivot your hips as you go.
03- 10reps each
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
04- 10reps each
1 LEG GLUTE BRIDGE
Lay on your back with one leg in the air. Bridge your hips upward.
05- 15reps each
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
06- 10reps each
Laying face down, lift your arms up in a T, then a Y, and then an I.