WORKOUT:
OVERVIEW:
If you’re ready to take your jump rope workouts to the next level this 15-minute intermediate jump rope workout is the perfect workout for you. Join Sunny Trainer Alex as he leads you through some new skills such as single leg hops, jumps for max height, and more! This efficient HIIT workout is designed to help you achieve incredible results in just 15 minutes. Let’s get jumping!
WORKOUT DETAILS
Safety Protocols
Posture
Hands
Feet
WARMUP
- Dynamic Warmup
- Warmup: Mini Hop – 60 seconds
- Rest
- Warmup: Standard Jump – 60 seconds
- Rest
INTERVAL 1 – 4 MINUTES
- Interval 1: Standard Jump – 45 seconds
- Rest – 15 seconds
- Interval 1: Butt Kicks – 45 seconds
- Rest – 15 seconds
- Interval 1: High Knees – 45 seconds
- Rest – 15 seconds
- Interval 1: Scissors – 45 seconds
- 12:37 | Rest – 15 seconds
INTERVAL 2 – 4 MINUTES
- Interval 2: 1 Right, 1 Left – 45 seconds
- Rest – 15 seconds
- Interval 2: 3 Right, 3 Left – 45 seconds
- Rest – 15 seconds
- Interval 2: 5 Right, 5 Left – 45 seconds
- Rest – 15 seconds
- Interval 2: 1 Right, 1 Left – 45 seconds
- Rest – 15 seconds
INTERVAL 3 – 4 MINUTES
- Interval 3: Standard Jump – 45 seconds
- Rest – 15 seconds
- Interval 3: Max Height Jump – 45 seconds
- Rest – 15 seconds
- Interval 3: Mini Hop – 45 seconds
- Rest – 15 seconds
- Interval 3: Max Height Jump – 45 seconds
- Rest – 15 seconds
COOLDOWN
- Cooldown: Calf Stretch – 60 seconds
END WORKOUT
