Time: 60 minutes
Equipment Needed: Jump Rope and Dumbbells
Warm Up: 5-10 minutes
Set #1:
Perform the following set for the allotted number of reps. Rest as needed. Rest 3-4 minutes at the end of the set and then repeat for a second set.
20 Bench Dips
40 Jump Ropes - Double Rotation or Singles
20 Arnold Presses
40 Jump Ropes - Double Rotation or Singles
20 Close Push-Ups
40 Jump Ropes - Double Rotation or Singles
20 Snow Angels
40 Jump Ropes - Double Rotation or Singles
20 Rows (10 each side)
40 Jump Ropes - Double Rotation or Singles
25 Spiderman Plank
25 Reverse Crunches
25 V-Sits
25 Bicycles
Rest 2-4 minutes
Repeat for 2 total sets
Set #2:
Perform the following set for the allotted number of reps. Rest as needed. Rest 3-4 minutes at the end of the set and then repeat for a second set.
20 Bicep Curls - right leg lifted off the floor
40 Jump Squats (modify with regular squats if needed)
20 Arm Circles - Back
40 Jump Squats
20 Lateral Raises - left leg lifted off the floor
40 Jump Squats
20 Quadruped (10 each side)
40 Jump Squat
20 Arm Circles - Forward
40 Jump Squats
25 Body Saws
25 Oblique Crunches - left side
25 Toe Touches
25 Oblique Crunches - right side
Rest 2-4 minutes
Repeat for 2 total sets
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by AzmanL from Getty Images Signature