2 WEEKS OF JUMP ROPE WORKOUT
WEEK 1 WORKOUTS
Workout 1
3 ROUNDS OF
1 Minute Jump Rope
20 Seconds Alt Dumbbell Snatches
1 Minute Jump Rope
20 Seconds Alt Dumbbell Forward Lunges
1 Minute Jump Rope
20 Seconds Dumbbell Push Ups
Rest 1 Minute
20 Seconds Alt Dumbbell Snatches
1 Minute Jump Rope
20 Seconds Alt Dumbbell Forward Lunges
1 Minute Jump Rope
20 Seconds Dumbbell Push Ups
Rest 1 Minute
Workout 2
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds Kettlebell Swings
1 Minute Jump Rope
30 Seconds Kettlebell Goblet Squats
1 Minute Jump Rope
30 Seconds Kettlebell Push Ups
Rest 1 Minute
30 Seconds Kettlebell Swings
1 Minute Jump Rope
30 Seconds Kettlebell Goblet Squats
1 Minute Jump Rope
30 Seconds Kettlebell Push Ups
Rest 1 Minute
Workout 3
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds Alternating Dumbbell Shoulder Press
1 Minute Jump Rope
30 Seconds Alternating Dumbbell Bent Over Rows
1 Minute Jump Rope
30 Seconds Dumbbell Burpees
Rest 1 Minute
30 Seconds Alternating Dumbbell Shoulder Press
1 Minute Jump Rope
30 Seconds Alternating Dumbbell Bent Over Rows
1 Minute Jump Rope
30 Seconds Dumbbell Burpees
Rest 1 Minute
Workout 4
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds 1-1-2 Dumbbell Hammer Curls
1 Minute Jump Rope
30 Seconds Dumbbell Thrusters
1 Minute Jump Rope
30 Seconds Dumbbell Deadlifts
Rest 1 Minute
30 Seconds 1-1-2 Dumbbell Hammer Curls
1 Minute Jump Rope
30 Seconds Dumbbell Thrusters
1 Minute Jump Rope
30 Seconds Dumbbell Deadlifts
Rest 1 Minute
Workout 5
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds Cross Jacks
1 Minute Jump Rope
30 Seconds Jump Squats
1 Minute Jump Rope
30 Seconds Plyo Lunges
Rest 1 Minute
30 Seconds Cross Jacks
1 Minute Jump Rope
30 Seconds Jump Squats
1 Minute Jump Rope
30 Seconds Plyo Lunges
Rest 1 Minute
WEEK 2 WORKOUTS
Workout 6
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds Dumbbell Devil Press
1 Minute Jump Rope
30 Seconds Dumbbell Front & Side Raises
1 Minute Jump Rope
30 Seconds Mountain Climbers
Rest 1 Minute
30 Seconds Dumbbell Devil Press
1 Minute Jump Rope
30 Seconds Dumbbell Front & Side Raises
1 Minute Jump Rope
30 Seconds Mountain Climbers
Rest 1 Minute
Workout 7
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds Dumbbell Renegade Rows
1 Minute Jump Rope
30 Seconds Dumbbell Goblet Squats
1 Minute Jump Rope
30 Seconds Burpees
Rest 1 Minute
30 Seconds Dumbbell Renegade Rows
1 Minute Jump Rope
30 Seconds Dumbbell Goblet Squats
1 Minute Jump Rope
30 Seconds Burpees
Rest 1 Minute
Workout 8
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds Dumbbell Hang Cleans
1 Minute Jump Rope
30 Seconds Dumbbell Push Press
1 Minute Jump Rope
30 Seconds Dumbbell Front Squats
Rest 1 Minute
30 Seconds Dumbbell Hang Cleans
1 Minute Jump Rope
30 Seconds Dumbbell Push Press
1 Minute Jump Rope
30 Seconds Dumbbell Front Squats
Rest 1 Minute
Workout 9
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds Alternating Dumbbell Snatch Lunges
1 Minute Jump Rope
30 Seconds Push Ups
1 Minute Jump Rope
30 Seconds V-Ups
Rest 1 Minute
30 Seconds Alternating Dumbbell Snatch Lunges
1 Minute Jump Rope
30 Seconds Push Ups
1 Minute Jump Rope
30 Seconds V-Ups
Rest 1 Minute
Workout 10
3 ROUNDS OF
1 Minute Jump Rope
30 Seconds Dumbbell Curl to Shoulder Press
1 Minute Jump Rope
30 Seconds Dumbbell Burpee Deadlifts
1 Minute Jump Rope
30 Seconds Dumbbell Alternating Dumbbell Lunges
Rest 1 Minute
30 Seconds Dumbbell Curl to Shoulder Press
1 Minute Jump Rope
30 Seconds Dumbbell Burpee Deadlifts
1 Minute Jump Rope
30 Seconds Dumbbell Alternating Dumbbell Lunges
Rest 1 Minute