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Jump Rope & Bodyweight Blast

Get ready to sweat with this energizing jump rope and bodyweight combo! You'll torch calories, build endurance, and feel amazing from head to toe.

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Created by

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Workout Breakdown

Warm-Up

1

March in Place

1 set × 60s

2

Arm Circle

1 set × 10 reps

3

Hip Circle

1 set × 10 reps

4

Leg Swing

1 set × 10 reps

5

Jumping Jacks

1 set × 30s

Main Workout

4 circuits
1

Jump Rope

1 set × 45s

2

Push-Up

1 set × 12 reps

3

Jump Rope

1 set × 45s

4

Squat

1 set × 15 reps

5

Jump Rope

1 set × 45s

6

Plank

1 set × 30s

3 circuits
1

Jump Rope

1 set × 30s

2

Burpee

1 set × 8 reps

3

Jump Rope

1 set × 30s

4

Reverse Lunge

1 set × 10 reps

5

Mountain Climber

1 set × 30s

Cool Down

1

Quad Stretch

1 set × 30s

2

Standing Single-Leg Hamstring Stretch

1 set × 30s

3

Child's Pose

1 set × 45s

4

Seated Spinal Twist Stretch

1 set × 30s

5

Deep Breathing

1 set × 60s

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