2, 1, .30 - Work It

Moderate Duration 39 minutes

Target Areas: Full Body

Equipment: Jump Rope

Added By Annie G.

Varying duration of cardio moves. Ending with a quick ab workout.

Exercises

Set 1: 1 round

Squat Reach Ups

30 seconds

Alternating Punches

30 seconds

Jog On The Spot

30 seconds

Jumping Jacks

30 seconds

Set 2: 1 round

Front And Back Shuffle Hops

2 minutes

Lateral Hops

1 minute

Burpees

30 seconds

Jump Rope

2 minutes

Cross Jacks

1 minute

Plyo Jacks

30 seconds

Power Punches

2 minutes

Traveling Butt Kicks

1 minute

Speed Uppercuts

30 seconds

Alt Rear Lunge To Front Kick

2 minutes

Alt Squat Lateral Kicks

1 minute

Jack Jump Tucks

30 seconds

Traveling Butt Kicks

2 minutes

Jumping Jacks

1 minute

Burpees

30 seconds

Power Punches

2 minutes

Hooks

1 minute

Rapid Punches

30 seconds

Set 3: 1 round

Leg Lifts

1 minute

Fifer Scissors

1 minute

Bicycles

1 minute

Left V Ups

1 minute

Right V Ups

1 minute

Moving Boat Pose

1 minute

Ab Punches

1 minute

Hi Plank

2 minutes

Low Plank

1 minute

Set 4: 1 round

Cobra

30 seconds

Downward Facing Dog

30 seconds

Dfd With Left Leg Lift

30 seconds

Dfd With Right Leg Lift

30 seconds

Lean Over Hamstring And Back Stretch

30 seconds

Center Leg Stretch

30 seconds

Right Leg Stretch

30 seconds

Left Leg Stretch

30 seconds

Left Pigeon Stretch

30 seconds

Right Pigeon Stretch

30 seconds

Arm Stretches

30 seconds

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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.

Adjustable Steel Wire Jump Rope