Skimble
Download on the App Store
Moderate Workout

Timer 5/7/2025

Moderate   38 minutes

Target Areas: Full Body

Equipment: Jump Rope

Cali Decastro
 		    Added By Cali Decastro
Timer 5/7/2025
Tags
Home Gym Workouts Full Body Workouts Jump Rope Workouts

Exercises

Set 1: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Shadow Boxing
Shadow Boxing
3 minutes
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
2 minutes
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Shadow Boxing
Shadow Boxing
3 minutes
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
2 minutes
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Shadow Boxing
Shadow Boxing
3 minutes
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
2 minutes
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Shadow Boxing
Shadow Boxing
3 minutes
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
2 minutes
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Shadow Boxing
Shadow Boxing
3 minutes
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
2 minutes
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
1 minute

Related Workouts

Home Box
Home Box
44 mins 15 secs, Moderate
Litoboxe 041
Litoboxe 041
22 mins 40 secs, Intense
Hh
Hh
9 minutes, Moderate
Skipping Cardio
Skipping Cardio
17 mins 2 secs, Moderate
Everyday Basic
Everyday Basic
15 mins 40 secs, Moderate
Jan 29
Jan 29
9 mins 45 secs, Moderate
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.

Buy Now

Workouts with the same Equipment

Man Part 2
Man Part 2
44 mins 9 secs, Intense
The High Velocity Playground (The Child)
The High Velocity Playground (The Child)
58 mins 45 secs, Intense
Beginners Jump Rope Workout
Beginners Jump Rope Workout
12 mins 22 secs, Beginner
Home Workout
Home Workout
46 minutes, Beginner
JUMP ROPE and STANDING ABS Workout
JUMP ROPE and STANDING ABS Workout
12 mins 46 secs, Moderate
Jump, Punch, Crunch
Jump, Punch, Crunch
1 hour, 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
Download on the App Store   Download Workout Trainer from Google Play.
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.

Show More

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free