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Exercises

Set 1: 3 rounds
Jump Rope
Jump Rope
45 seconds
Jinga Squat
1 minute
Rest
Rest
20 seconds
Band Punches
45 seconds
Band Rows
45 seconds
Rest
Rest
20 seconds
Narrow Squat Holds
Narrow Squat Holds
30 seconds
Jumping Lunges
Jumping Lunges
45 seconds
Rest
Rest
30 seconds
Plank with Toe Taps
Plank with Toe Taps
45 seconds
Standing Jump Twist
Standing Jump Twist
45 seconds
Transition
Transition
1 minute

Set 2: 3 rounds
The Heisman
The Heisman
45 seconds
Twisting Lunges
1 minute
Rest
Rest
20 seconds
Shoulder Push Ups
45 seconds
Dolphin Dog
Dolphin Dog
1 minute
Rest
Rest
20 seconds
Wide Squat Holds
Wide Squat Holds
45 seconds
Jump Kicks
45 seconds
Rest
Rest
30 seconds
Wall Plank With Glute Raise
Wall Plank With Glute Raise
45 seconds
Wacky Jacks
Wacky Jacks
45 seconds
Transition
Transition
1 minute

Set 3: 1 round
Speed Skaters
Speed Skaters
20 seconds
Push-Ups
Push-Ups
20 seconds
Touch The Floor
20 seconds
Basketball Shots
Basketball Shots
20 seconds
Body Blows
20 seconds
Plank Punch
20 seconds


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Workouts with the same Equipment

Beginners Jump Rope Workout
12 mins 22 secs, Beginner
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46 minutes, Beginner
JUMP ROPE and STANDING ABS Workout
12 mins 46 secs, Moderate
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1 hour, Beginner
Cardio Jump Rope
10 mins 18 secs, Beginner

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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.

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