Get vertical and go for the jump rope workout that combines all the benefits of jumping rope with a few strength exercises that hit your entire body.  Don’t have a jump rope? They’re handy to have, so consider buying one. In the meantime, jump a couple inches off the ground without a rope. You’ll still get a great workout!

Equipment Needed:
Jump Rope
Dumbbells (7 to 20 pounds) or a barbell (15 to 40 pounds)

Total Time: About 45 minutes, including rest.

Warm Up: 15 Minutes

Take your time and warm up well during this workout. Spend about 15 minutes on the elliptical,
bike, treadmill or step mill – anything that will get your blood flowing to the point of working up an easy sweat.

 Circuit 1

Bent Over Row (repeat 18 times, or to fatigue)
Weighted Squats (repeat 50 times)
Mountain Climbers (repeat 60 times, alternating legs)
Jump Rope 2 minutes

Rest 2 minutes.

Circuit 2

Bent Over Row (repeat 18 times, or to fatigue)
Weighted Squats (repeat 50 times)
Mountain Climbers (repeat 60 times, alternating legs)
Jump Rope 3 minutes

Rest 2 minutes.

Circuit 3

Bent Over Row (repeat 18 times, or to fatigue)
Weighted Squats (repeat 50 times)
Mountain Climbers (repeat 60 times, alternating legs)
Jump Rope 4 minutes

Have a question about an exercise? Check the Exercise Glossary.

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