JUMP ROPE & BODY WEIGHT WORKOUT EXAMPLES…

Five example workouts that include only bodyweight exercises and jump rope:

Workout 1: Full-Body Blast

• Jump rope as needed to warm up.

• Perform 3 rounds of the following circuit:

  • 50 double under’s

  • 10 jump squats

  • 15 push-ups

  • 20 walking lunges

  • 30 bicycle crunches

• Finish with a 5-minute cool-down stretching routine.

Workout 2: Upper Body Focus

• Jump rope as needed to warm up.

• Perform 4 rounds of the following circuit:

  • 12 diamond push-ups

  • 15 triceps dips

  • 20 shoulder taps (10 per side)

  • 100 single under’s

• Finish with a 5-minute cool-down stretching routine.

Workout 3: Lower Body Burn

• Jump rope as needed to warm up.

• Perform 4 rounds of the following circuit:

  • 12 jump lunges

  • 20 glute bridges

  • 25 squats

• Finish with a 5-minute cool-down stretching routine.

Workout 4: Core Crusher

• Jump rope as needed to warm up.

• Perform 3 rounds of the following circuit:

  • 10 tuck ups

  • 20 Russian twists

  • 30 flutter kicks

  • 40 double under’s

• Finish with a 5-minute cool-down stretching routine.

Workout 5: Cardio and Abs

• Jump rope as needed to warm up.

• Perform 4 rounds of the following circuit:

  • 30 seconds of hollow rocks

  • 30 seconds of mountain climbers

  • 30 seconds of plank hold

  • 30 seconds double under’s

• Finish with a 5-minute cool-down stretching routine.

Remember to adjust the number of rounds, reps, or duration based on your fitness level and gradually increase the intensity as you progress. Take breaks and hydrate as needed during the workouts. Always warm up before exercising and cool down afterward to prevent injuries and promote recovery.