Wintery Mix Jump Rope Workout


Just because you are stuck in the house today does not give you an excuse to miss your workout. You can jump your way to fitness. For this workout you will need 45 minutes, a banging music mix, a jump rope and a pair of 5, 8, 10 or 12 pound hand weights, choose weight depending on your fitness level.

Segment 1

March In Place for 1 min
Jumping Jacks for 1 min
Jump Rope for 1 min
Using hand weights Squat 15 reps
(Repeat Once)

Segment 2

Jump Rope for 1 min
Using hand weights Lunge 15 reps each leg
Jump Rope for 2 min
Front Kick right and left leg for 1 min
Jump Rope for 3 min

Segment 3

Jump Rope for 1 min
Push-Ups 15 reps
Jump Rope for 2 min
Push-Ups 15 reps
Jump Rope for 3 min
Push-Ups 15 reps

Segment 4

Jump Rope for 1 min
Using Hand weights Bi-cep curls 15 reps
Jump Rope for 2 min
Using Hand weights Over-Head Tri-cep Press 15 reps
Jump Rope for 3 min
Using Hand weights Over-Head Shoulder Press 15 reps

Segment 5

Plank - Hold 15 sec, rest 8 sec
Plank - Hold 30 sec, rest 8 sec
Side Plank (R-L) - Hold 15 sec, rest 8 sec
Prone Back Extentions

STRETCH