Fitness competitor, former ballerina, and coach Dom Spain teaches outdoor bootcamp classes in Miami. She calls jump rope workouts the “no excuses” workout because, “if I have clients that say they don’t have time or don’t have the money for a gym membership, they can always do this.”
This workout is designed to give you just enough rest to keep pushing through all of the exercises, but not enough to let things get easy. It can be done in 30 minutes and requires only a jump rope.
Warm up by doing 30 seconds of jumping rope, 30 seconds of air squats, then a 1 minute plank hold. Repeat four times.
1 minute of jumping and 30 seconds of push-ups.
1 minute of backward jumping and 30 seconds of tricep bench dips.
1 minute of side to side jumping (imagine your feet are bound together, and jump rope while hopping from side to side) and 30 seconds of lunges.
1 minute of skipping rope (one foot lands as the other takes off) and 30 seconds of jumping squats.
1 minute of single leg jumping (30 seconds on one leg, then switch), and 30 seconds of mountain climbers.
1 minute of alternating high knee jumps (like the skipping rope move, but pull your knees up as high as you can), and 30 seconds of flutter kicks.
Take one minute of rest, then repeat the entire circuit. Cool down and stretch after two rounds.
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