FNF

Intense Duration 25 minutes

Target Areas: Lower Body

Equipment: Jump Rope, Box or Step, Wall

Added By Eric Kloss

Exercises

Set 1: 1 round

Jump Rope

1 minute

Hopping Ice Skaters

1 minute

Lateral Power Step Ups

1 minute

Plank to Squat

1 minute

Set 2: 1 round

Plyo Power Knee

1 minute

Switch Kick Punch

1 minute

Med Ball Twist

1 minute

Moving Jump Cross

1 minute

Scissor Stance Jack

1 minute

Punch - Diamond Jump

1 minute

Floor Switch Kicks

1 minute

Tricep Push Up Jack

1 minute

Rest

30 seconds

Set 3: 1 round

Shuffles to Touch

1 minute

2 Jab - 2 Tuck Jumps

1 minute

Burpee Lunge

1 minute

Wide Pike Ups

1 minute

10 and 2

1 minute

Squat Front Kicks

1 minute

X Jump X Plank

1 minute

Plank with Toe Taps

1 minute

Feet on Wall Push-Ups

1 minute

Rest

30 seconds

Set 4: 1 round

Split Lunge Punch

1 minute

Moving Squat with Tuck Jump

1 minute

One Arm Push Ups

20 reps

Related Workouts

5-4-3-2-1

19 minutes, Moderate

Fun

30 minutes, Intense

Hiit Favorites

13 mins 50 secs, Intense

For myself💪

20 minutes, Moderate

F3 Jumps

33 mins 30 secs, Intense

NF Warm-Up

15 mins 40 secs, Beginner

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

HIIT

13 mins 30 secs, Moderate

Saroh - Core Training #001

34 mins 54 secs, Moderate

Hopping Mad

10 mins 20 secs, Moderate

get fit quick!

1 hr 1 min 30 secs, Intense

Lift That Booty Off The Couch

48 mins 45 secs, Moderate

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

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