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Moderate Workout

Cardio

Moderate   25 minutes

Target Areas: Legs

Equipment: Jump Rope, Medicine Ball

Jane Walker
 		    Added By Jane Walker
Cardio
Tags
Full Gym Workouts Leg Workouts Jump Rope Workouts Medicine Ball Workouts
Description

Warm-up, stretching and cardio

Exercises

Set 1: 1 round
Jog on the Spot
❤️ Light (Zone 1)
Jog on the Spot
30 seconds
Jumping Jacks
❤️ Light (Zone 1)
Jumping Jacks
30 seconds
Butt Kickers
❤️ Light (Zone 1)
Butt Kickers
30 seconds
Small Forward Arm Circles
❤️ Light (Zone 1)
Small Forward Arm Circles
30 seconds
High Knees
❤️ Light (Zone 1)
High Knees
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Chest Openers
Chest Openers
30 seconds
Right Lateral Lunges
Right Lateral Lunges
15 seconds
Left Lateral Lunges
Left Lateral Lunges
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Knee Folds
Knee Folds
30 seconds
Knee Folds
Knee Folds
30 seconds
Glute Circles
Glute Circles
30 seconds
Glute Circles
Glute Circles
30 seconds
Transition
Transition
30 seconds

Set 3: 1 round
Walking High Knees
❤️ Vigorous (Zone 3)
Walking High Knees
30 seconds
Jog on the Spot
❤️ Vigorous (Zone 3)
Jog on the Spot
30 seconds
Squat Jacks
❤️ Moderate (Zone 2)
Squat Jacks
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Jump Rope
❤️ Moderate (Zone 2)
Jump Rope
2 minutes
Rest
Rest
30 seconds

Set 5: 1 round
Reverse Lunges
Reverse Lunges
1 minute
Drop Squats
Drop Squats
30 seconds
Front Kicks
❤️ Vigorous (Zone 3)
Front Kicks
30 seconds
Rest
Rest
1 minute

Set 6: 2 rounds
High Knees
❤️ Moderate (Zone 2)
High Knees
30 seconds
Torso Twists
❤️ Moderate (Zone 2)
Torso Twists
30 seconds
Medicine Ball Chops
Resistance: Light
Medicine Ball Chops
30 seconds
Knees to Elbows
❤️ Moderate (Zone 2)
Knees to Elbows
30 seconds
Balancing Stick
Balancing Stick
30 seconds

Set 7: 1 round
Rest
Rest
30 seconds

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Adjustable Steel Wire Jump Rope
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.

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