Training

Moderate Duration 1 hour

Target Areas: Shoulders, Legs

Equipment: Jump Rope

Added By Noah Caporuscio

Exercises

Set 1: 4 rounds

❤️ Vigorous (Zone 3)

Jump Rope

3 minutes

❤️ Maximum (Zone 5)

Jump Rope

15 seconds

Sit-Ups

15 reps

Rest

15 seconds

Set 2: 4 rounds

❤️ Vigorous (Zone 3)

Shadow Boxing

3 minutes

Sit-Ups

15 reps

Rest

15 seconds

Set 3: 8 rounds

❤️ Maximum (Zone 5)

Power Punches

30 seconds

Rest

15 seconds

Set 4: 8 rounds

❤️ Maximum (Zone 5)

Straight Punches

30 seconds

Rest

15 seconds

Set 5: 8 rounds

❤️ Maximum (Zone 5)

1-2 Slip

30 seconds

Rest

15 seconds

Set 6: 3 rounds

❤️ Maximum (Zone 5)

Free Bag

3 minutes

Rest

20 seconds

Related Workouts

Day 03

28 mins 55 secs, Intense

Warm Up

16 minutes, Intense

Wednesday

32 mins 42 secs, Moderate

Speed Training

25 mins 16 secs, Intense

30 Mins

10 mins 25 secs, Moderate

Super Work

26 minutes, Intense

Top Choice for this Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

Buy Now

Workouts with the same Equipment

The High Velocity Playground (The Child)

58 mins 45 secs, Intense

Beginners Jump Rope Workout

12 mins 22 secs, Beginner

Home Workout

46 minutes, Beginner

JUMP ROPE and STANDING ABS Workout

12 mins 46 secs, Moderate

Jump, Punch, Crunch

1 hour, Beginner

Cardio Jump Rope

10 mins 18 secs, Beginner

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Adjustable Steel Wire Jump Rope