Moderate Workout

Hams

Moderate Duration 34 minutes

Target Areas: Lower Body

Equipment: Jump Rope, Exercise Mat

Added by Personal Trainer Kiele Briscoe

Tags

Home Gym Workouts Lower Body Workouts Jump Rope Workouts

Description

A fun, no equipment needed workout!!

Exercises

Set 1: 1 round

Clockwise Neck Rolls

Clockwise Neck Rolls

30 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 seconds

Forward Shoulder Rolls

Forward Shoulder Rolls

20 seconds

Small Forward Arm Circles

❤️ Moderate (Zone 2)

Small Forward Arm Circles

20 seconds

Big Forward Arm Circles

❤️ Moderate (Zone 2)

Big Forward Arm Circles

20 seconds

Big Reverse Arm Circles

❤️ Moderate (Zone 2)

Big Reverse Arm Circles

20 seconds

Small Reverse Arm Circles

❤️ Moderate (Zone 2)

Small Reverse Arm Circles

20 seconds

Backward Shoulder Rolls

Backward Shoulder Rolls

20 seconds

Alternating Side Reaches

❤️ Moderate (Zone 2)

Alternating Side Reaches

30 seconds

Knees to Elbows

❤️ Moderate (Zone 2)

Knees to Elbows

30 seconds

30 seconds

Over Over Unders

Over Over Unders

1 minute

Jump Rope (Forward)

❤️ Moderate (Zone 2)

Jump Rope (Forward)

45 seconds

30 seconds

Set 2: 2 rounds

Side to Side Right Leg Swings

Side to Side Right Leg Swings

1 minute

Side to Side Left Leg Swings

Side to Side Left Leg Swings

1 minute

10 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

30 seconds

1 minute

Set 3: 2 rounds

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

1 minute

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

1 minute

Basketball Shots

❤️ Vigorous (Zone 3)

Basketball Shots

45 seconds

1 minute

Set 4: 2 rounds

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minute

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minute

Plank with Toe Taps

Plank with Toe Taps

30 seconds

Set 5: 2 rounds

45 seconds

10 seconds

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

45 seconds

10 seconds

45 seconds

1 minute

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Adjustable Steel Wire Jump Rope

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.

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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

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

Leadways Cordless Jump Rope

Tangle-Free Rapid Speed Jump Rope

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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