Keep it simple with a jump rope and some kettlebells. If you don’t have kettlebells, no worries, use dumbbells instead. Canned food or water bottles work great in a pinch, so you’re good with whatever is on hand. And if you don’t have a jump rope, pretend. It’s all good. No equipment, no problem, no excuses!
Get your warm-up in. About 5 minutes of shadow boxing mixed with some dynamic stretches…..soldier walks, kickbacks, toe sweeps, and quad walks.
Workout: You are alternating strength moves with jump rope intervals. Do sets of 12 for each strength move and do 45 second intervals with your jump rope. Do 3 to 5 rounds.
- Renegade Rows
- Jump rope
- Gunslingers
- Jump rope
- KB swings
- Jump rope
- Squat/high pull
- Jump rope
Cool down with some static stretches…..toe touches, warrior 1 pose, pigeon pose, down dog
**modifications: If you can’t jump, use a small step or curb and do step ups or do high knee marches in place. As always, work in your ability level to gradually build your strength and endurance. Don’t force it!
Defiance Training Corp 