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Combo Jump Rope HIIT Workout

 

I have a great total body burn to take you into the weekend. You will begin with the jump rope and then make your way into a lower body move, before finishing with an upper body move. It will target every part of the body. I am doing 3 rounds of the workout, but if you are a beginner or pressed for time, you can do 1 round or 2. It is your workout so work in your fitness level.  Always remember to take breaks when you need to.

I am using several pieces of equipment. A jump rope, 18″ box, 8 lb, 10 lb and 15 lb dumbbells. I also have my Ugi Ball. I will show modifications if you don’t have the equipment, or if you are a beginner.

The workout breakdown is below.

Part 1: Set timer for 10/30/10/50/10/30 3 rounds

You will do jump rope for the first 30 seconds before each number

1. Ski Hop Right then Left Jump in & Tuck Jump/back to plank

(30) (Feet on BOSU or Floor) Plank Dumbbell Row

2. Low Squat in Front of BOSU – Roll back to BOSU – up and press weight overhead

(30) Bicep Curl to Up-right Row

3. Right Leg Step Up to Box/Left Knee Up w/Right Shoulder Press/Down & Right Leg Reverse Lunge with Bicep Curl

(30) Circle Press (Side Raise and Twist weight overhead)

4. Left Leg Step Up to Box/Right Knee Up w/Left Shoulder Press/Down & Left Leg Reverse Lunge with Bicep Curl

(30) Overhead Tricep Extension

5. Right Side Lunge – Press Weight out in front of Chest – Step in & press weight up and over to left shoulder/hold/Left Reverse Lunge

(30) Wide Bicep Curl to Side Raise

6. Left Side Lunge – Press Weight out in front of Chest – Step in & press weight up and over to right shoulder/hold/Right Reverse Lunge

(30) Touch Front/Touch Behind

7. Feet on BOSU – Touch opposite foot to opposite hand (4x)/Frog hop & repeat

(30) Tricep Straight Arm Pulse back

8. Squat with Alternating Side Leg Lift

(30) Dip w/Dancing Crab (Floor or box)

Part 2: Bonus Abs 10/50 3 rounds

1. (hand on Ugi, box, ball or floor) Right Arm Out & then twist to side/hold/Pull top knee in Crunch

2. (hand on Ugi, box, ball or floor) Left Arm Out & then twist to side/hold/Pull top knee in Crunch

3. Left Side Plank (Right Foot Elevated) Left Foot on floor in front & Left Knee Crunch

4. Right Side Plank (Left Foot Elevated) Right Foot on floor in front & Right Knee Crunch

6. Pike on Ball or Floor – Right leg up (3 legged Down Dog) pull Right Knee to Right Elbow in Plank

7. Pike on Ball or Floor – Left leg up (3 legged Down Dog) pull Left Knee to Left Elbow in Plank

Enjoy,

Michele