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Jump Rope Circuit

This Jump Rope Circuit Workout includes a mix of both jumping rope and total body strength exercises for a fast-paced, whole body workout. Jumping rope is an excellent cardio exercise, but it can be tough if you haven't done it in awhile. When getting started:

  • Stay on the balls of your feet as you jump
  • Only jump high enough to clear the rope and land with the joints soft to protect them
  • Keep your shoulders relaxed and turn the rope with your wrists, rather than your arms. You should have very little upper body movement
  • Start slow and be prepared to trip on the rope a few times as you get your rhythm. Jump for a few seconds at a time and add time as you get more comfortable and stronger

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  This workout is best for intermediate/advanced exercisers.  

Equipment Needed

A jump rope (compare prices), various weighted dumbbells and a medicine ball

How To

  • Perform the exercises in each circuit, one after the other, resting between circuits
  • Perform each circuit once for a shorter workout, twice for a longer one
  • Modify the workout to fit your fitness level, available equipment and goals
  • If you're new to jumping rope, take your time and only jump for as long as you can and finish the minute by marching in place or doing another cardio exercise. You may need to work up to a full minute of jumping.
Time Intensity/Speed
5 min. Warm up at a brisk pace with any cardio machine or activity
  Circuit 1
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
2 min. Single Arm Squat and Swing
squat swing
Hold a heavy weight and squat low, swinging the weight between the knees. Stand up, swinging the weight up overhead. Repeat for 60 seconds on the right and then do the move on the left.
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min. Bear Crawl Pushups
Bear Crawl Exercise
Squat down to the floor and walk your hands out until you're in a plank position. Do a pushup on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity.  Repeat for 60 seconds
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min. Front & Reverse Lunge
 front rear lungeFront Reverse LungeFront Reverse Lunge
Holding light or medium weights, step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 30 seconds and switch sides.
  Rest for 1 minute and Repeat Circuit 1 (Optional) or Move on to the next circuit
  Circuit 2
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min. Squat with Overhead Press

Stand with feet hip-width apart and hold medium or heavy weights over the shoulders.  Keeping the abs engaged, bend the knees and lower into a squat, keeping the knees behind the toes and the back straight.  Push into the heels to stand up, pressing the weights overhead.  Repeat for 60 seconds.
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min. Rear Lunge with Double Arm Row
Squat with dumbbells
Hold medium-heavy weights and step back with the right leg into a straight-leg lunge. Tip forward from the hips, back flat, and pull the elbows up in a double arm row. Lower, step back to start and repeat for 30 seconds on each side.
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min. Rear Lunge with Med Ball Touch
Med ball toe touch
Hold a medicine ball overhead and step back into a straight leg lunge with the right leg.  Swing the leg up into a kick while bringing the medicine ball towards the toe.  Repeat for 30 seconds on each side.
  Rest for 1 minute and Repeat Circuit 2 (Optional) or Move on to the next circuit
  Circuit 3
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min. Clean & Press
clean and pressclean and pressclean and press
Begin with weights in front of thighs, palms in. Raise the weights up to chest level  in an upright row and in a smooth move, flip elbows down and weights up so that they're over the shoulders. Press the weights up overhead and lower back down, flip the arms back to upright row position and lower. Repeat for 60 seconds.
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min. Single Arm Overhead Squat
overhead squat overhead squat
Stand in a wide stance holding light-medium weights.  Take the right arm up, letting the left arm hang between the legs.  Looking up at the right arm (optional) lower into a squat until the thighs are parallel to the floor.  Press back up, keeping the arm up and repeat for 30 seconds on each side.
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min Hammer Curl with Power Squat
Power Hammer SquatPower Hammer Squat
Hold medium or heavy weights in both hands.  Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can.  Stand up as you lower the weights and repeat for 60 seconds.
  Rest for 1 minute and Repeat Circuit 3 (Optional) or Move on to the next circuit
  Circuit 4
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees.
1 min Tricep Kickbacks
kickback kickback3.jpg (15769 bytes)
Stand with feet hip-width apart and bend at the waist until back is parallel to floor holding your light or medium weights.  Pull the elbows up next to torso.  Keeping elbows static, extend the arms out behind you, contracting triceps.  Lower and repeat for 60 seconds.
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees to minimize joint discomfort.
30-60 seconds Triangle Pushup
tricepextension.jpg (92142 bytes)
On your hands and knees (easier) or toes (harder), place your hands under the chest, forefingers and thumbs touching in a triangle shape. Bend the elbows and lower down as far as you can, allowing the elbows to naturally flare out to the side. Contract the triceps back to start and repeat for 30 seconds. Rest and do another 30 seconds, if you can.
1 min. Jump rope

Stay on the balls of your feet and only jump high enough to clear the rope. Keep the shoulders relaxed and land with soft knees to minimize joint discomfort.
  Rest for 1 minute and Repeat Circuit 4 (Optional) or Move on to the cool down
5 min Cool down and Stretch
Total Workout Time 30 - 70 Minutes
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