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Intense Workout

Jump & Step

Intense   22 minutes

Target Areas: Lower Body

Equipment: Jump Rope, Box or Step

Ömer Köseoğlu
 		    Added by Personal Trainer Ömer Köseoğlu
Jump & Step
Tags
Home Gym Workouts Lower Body Workouts Jump Rope Workouts Box / Step Workouts
Description

Get yourself set up with a jump rope and a step for this intense lower body cardio workout.

Exercises

Set 1: 1 round
Cardio Warm-Up
Cardio Warm-Up
2 minutes

Set 2: 6 rounds
Jump Rope (Forward)
Jump Rope (Forward)
45 seconds
Rest
Rest
15 seconds

Set 3: 4 rounds
Step-Ups
Step-Ups
1 minute
Rest
Rest
25 seconds
Step Ups with Knee Lifts
Step Ups with Knee Lifts
1 minute
Rest
Rest
35 seconds

Set 4: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
25 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
25 seconds
Right Hamstring Stretch
Right Hamstring Stretch
25 seconds
Left Hamstring Stretch
Left Hamstring Stretch
25 seconds

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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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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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