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
