15 Min HIIT Jump Rope Workout

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4 years ago
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The Workout:
30 sec - jump rope regular bounce ¼ lb
30 sec - 10 pushups
30 sec - jump rope regular bounce ½ lb
30 sec - 10 squats
30 sec - jump rope regular bounce 1lb
30 sec - 15 sec plank
30 sec - jump rope regular bounce 2 lb
30 sec - 10 jumping jacks
30 sec - jump rope boxer skip ¼ lb
30 sec - 10 pushups
30 sec - jump rope boxer skip ½ lb
30 sec - 10 jump squats
30 sec - jump rope boxer skip 1 lb
30 sec - 15 sec side plank left
30 sec - jump rope boxer skip 2 lb
30 sec - 15 sec side plank right
30 sec - jump rope run in place ¼ lb
30 sec - 10 pushups
30 sec - jump rope run in place ½ lb
30 sec - 6 speed skaters
30 sec - jump rope run in place 1 lb
30 sec - 10 duck walks
30 sec - jump rope run in place 2 lb
30 sec - plank
30 sec - jump rope fast skip ¼ lb
30 sec - 10 pushups
30 sec - jump rope fast skip ½ lb
30 sec - 15 jumping jacks
30 sec - jump rope fast skip 1 lb
30 sec - squat hold
30 sec - jump rope regular bounce ¼ lb
30 sec - 10 pushups
30 sec - jump rope regular bounce ½ lb
30 sec - 10 squats
30 sec - jump rope regular bounce 1lb
30 sec - 15 sec plank
30 sec - jump rope regular bounce 2 lb
30 sec - 10 jumping jacks
30 sec - jump rope boxer skip ¼ lb
30 sec - 10 pushups
30 sec - jump rope boxer skip ½ lb
30 sec - 10 jump squats
30 sec - jump rope boxer skip 1 lb
30 sec - 15 sec side plank left
30 sec - jump rope boxer skip 2 lb
30 sec - 15 sec side plank right
30 sec - jump rope run in place ¼ lb
30 sec - 10 pushups
30 sec - jump rope run in place ½ lb
30 sec - 6 speed skaters
30 sec - jump rope run in place 1 lb
30 sec - 10 duck walks
30 sec - jump rope run in place 2 lb
30 sec - plank
30 sec - jump rope fast skip ¼ lb
30 sec - 10 pushups
30 sec - jump rope fast skip ½ lb
30 sec - 15 jumping jacks
30 sec - jump rope fast skip 1 lb
30 sec - squat hold

*Beginners complete circuit 1x
*Advanced complete circuit 2x
**No built in rest times

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