Hey guys,
For this workout you will need only a jump rope.
We will do four exercises, one of which is skipping. I am going to do JR high knees, but if you haven’t perfected your JR high knees yet, feel free to to do basic bounce, or if you are better- go for JR double unders. However, if you trip too often, I recommend to improve your JR skills out of the workout and do high knees without a jump rope.
The workout is separated in three parts with different working and rest intervals, but for them all we will have 3 to 1 work to rest ratio. This means for every 3 seconds of work, we will get 1 second rest. There are four exercises, one of which is skipping and the other three are body-weigh exercises.
Part 1 is HIIT 30/10 and we will do three rounds.
Part 2 is HIIT 45/15 and we will do two rounds.
And Part 3 is HIIT 60/20 and we will do just one interval.
After all this, we will finish with 1min of skipping.
This is not an easy workout. BUT everyone is welcome to give it a try.
In case you are a beginner or intermediate, you can do the following:
– start later your working intervals, which will increase your rest intervals, and will decrease the time you work;
– skip Part 3, or Part 3 and the last round in Part 2;
– do both 🙂
No matter the way you modify the workout, make sure it’s challenging for you.
And remember, you are much stronger than you can ever imagine. Prove it to yourself with every workout you do.
And never forget to have fun and enjoy!
Check the workout breakdown for detailed explanation of the exercises and easier modifications (if needed):
Needed equipment:
- A Jump Rope;
WO:
Exercises:
1. JR High Knees;
2. Candle to Jump Up;
3. Push-Up to Side Plank Hip Lift alt;
4. Jump Lunge x2 to Pivot Sumo Squat Jump;
Part 1:
3 rounds of HIIT 30/60
Part 2:
2 rounds of HIIT 45/15
Part 3:
1 round of HIIT 60/20
Buy-Out:
1min JR High Knees;
Never skip your warm up
Now move to your workout:
Enjoy!
WARNING: Use at your own risk. Please see our disclaimer!
