Here’s you a quick little jump rope burn. If you’re short on time or just want a little extra movement in, grab a jump rope and lighter weight dumbbells. You can use water bottles of the same weight or cans from your pantry. Whatever you have that works. If you don’t have a jump rope, no worries. Pretend. I do all the time…just cause I’m goofy like that. It still works! In my head, I can do all those cool tricks too.
Start with 45 seconds of jumping rope, rest 20, jump 45. Soldier Walks and quad walks 10x each. 45 seconds on the rope 20 off 45 more on. Shoulder shrugs 10x. Big Arm Circles 5 forward and 5 back. Do another 45 seconds on the rope, 20 off, 45 on.
Do each of these for 30 seconds. Move quickly from one exercise to the next with minimal rest.
- Holding the dumbbells: Squat, come up, punch straight out in front of chest, alternating arms.
- Holding dumbbells: Reverse lunge, come up, curl arms. Switch legs
- Front kick rt leg, back kick left leg leading with heels. Switch sides
- Push up with alternating kick backs as you come up. Squeeze glutes
- Russian Twist holding 1 or both dumbbells.
45 seconds of jumping rope. 20 seconds off. 45 seconds of jumping rope.
Repeat 4 to 5 times. After last round of exercises, do 3 sets of 45 seconds on the jump rope then walk it out.
And always use good form. Keep abs in with good posture bracing the core. Keep shoulders back, chest up and work in the range your joints are comfortable with. Progression is key!
Defiance Training Corp 