Quick Arms

Intense Duration 20 minutes

Target Areas: Core, Back

Equipment: Jump Rope

Exercises

Set 1: 1 round

High Knees

20 seconds

Knees to Elbows

20 seconds

Jump Rope

20 seconds

Big Reverse Arm Circles

20 seconds

Small Reverse Arm Circles

20 seconds

Set 2: 1 round

Push Up Slider

20 seconds

Rest

20 seconds

Flying Supermans

20 seconds

Rest

20 seconds

Lunge Jump

20 seconds

Rest

20 seconds

Spiderman Push-Ups

20 seconds

Rest

20 seconds

Squat Jumps

20 seconds

Rest

20 seconds

Floor Bridge

20 seconds

Rest

20 seconds

Crunchy Frogs

20 seconds

Rest

20 seconds

Russian Twists

20 seconds

Rest

20 seconds

Leg Lifts

20 seconds

Rest

20 seconds

Set 3: 2 rounds

Push Up Sliders

20 seconds

Plank

20 seconds

Flying Supermans

20 seconds

Plank

20 seconds

Lunge Jump

20 seconds

Plank

20 seconds

Spiderman Push-Ups

20 seconds

Plank

20 seconds

Squat Jumps

20 seconds

Plank

20 seconds

Floor Bridge

20 seconds

Plank

20 seconds

Crunchy Frogs

20 seconds

Plank

20 seconds

Russian Twists

20 seconds

Plank

20 seconds

Leg Lifts

20 seconds

Plank

20 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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12 mins 22 secs, Beginner

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46 minutes, Beginner

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12 mins 46 secs, Moderate

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1 hour, Beginner

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10 mins 18 secs, Beginner

Do this workout in Workout Trainer

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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