10/11

Intense Duration 24 minutes

Target Areas: Legs, Chest, Shoulders

Equipment: Jump Rope, Box or Step, Medicine Ball, Wall

Added By Alessandro Teja

Exercises

Set 1: 2 rounds

❤️ Moderate (Zone 2)

Burpees

1 minute

Push-Ups

15 reps

Jump Rope (Forward)

1 minute

Set 2: 1 round

Rest

45 seconds

Set 3: 5 rounds

❤️ Vigorous (Zone 3)

Box Jumps

10 reps

Rest

10 seconds

Set 4: 1 round

Rest

45 seconds

Set 5: 5 rounds

Wallball Shots

20 reps

Rest

10 seconds

Set 6: 1 round

Rest

45 seconds

Set 7: 5 rounds

Russian Twists with a Ball

20 reps

Rest

10 seconds

Set 8: 1 round

Rest

45 seconds

Set 9: 1 round

Cobra

1 minute

Center Leg Stretch

1 minute

Fold Forward

1 minute

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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