Jump Rope Full Body HIIT
- Estimated Time: 25-30 minutes
- Upper Body, Express
Equipment Required
Workout Breakdown
Circuit 2
- Jump Rope (2:00)
- Single Leg Get Ups
- 12 Jump Squats
- 12 Straight Leg Fire Hydrant
Circuit 3
- Jump Rope (3:00)
- 12 Knees Elevated Cat-Cow
- 12 Supine Leg Sweeps
- 12 Shin Boxes
Cool Down
- Workout One
- Workout Two
- Workout Three
Start Your Workout
Circuit 1
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
Jump Rope (2 Minutes)
Tips:
- Keep core engaged
- Elbows stay close to body
- If you cannot perform the full 2:00, do 0:30-1:00 increments at a time with a 10-15 second break in between
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Exercise 2/4
12 Goblet Squats
Tips:
- Use dumbbells or plates to elevate heels
- Keep elbows close to body
- Don't allow upper body to fall forward or the back to round during the movement
- Push through the heels to come up
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Exercise 3/4
12 Single Leg Hip Thrusts
Tips:
- Push through heel to go into full hip extension
- The more of your back on the bench = the easier the movement
- Squeeze glutes at the top of the movement
- Attempt a full range of motion
Please see video for further explanation, if needed.
Exercise 4/4
0:30 Hip Thrust ISO Hold
Tips:
- Push through heel to go into full hip extension
- The more of your back on the bench = the easier the movement
- Squeeze glutes at the top of the movement
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Repeat if needed.
Circuit 2
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
Jump Rope (2 Minutes)
Tips:
- Keep core engaged
- Elbows stay close to body
- If you cannot perform the full 2:00, do 0:30-1:00 increments at a time with a 10-15 second break in between
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Exercise 2/4
12 Goblet Squats
Tips:
- Use dumbbells or plates to elevate heels
- Keep elbows close to body
- Don't allow upper body to fall forward or the back to round during the movement
- Push through the heels to come up
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Exercise 3/4
12 Single Leg Hip Thrusts
Tips:
- Push through heel to go into full hip extension
- The more of your back on the bench = the easier the movement
- Squeeze glutes at the top of the movement
- Attempt a full range of motion
Please see video for further explanation, if needed.
Exercise 4/4
0:30 Hip Thrust ISO Hold
Tips:
- Push through heel to go into full hip extension
- The more of your back on the bench = the easier the movement
- Squeeze glutes at the top of the movement
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Repeat if needed.
Circuit 3
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
Jump Rope (2 Minutes)
Tips:
- Keep core engaged
- Elbows stay close to body
- If you cannot perform the full 2:00, do 0:30-1:00 increments at a time with a 10-15 second break in between
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Exercise 2/4
12 Goblet Squats
Tips:
- Use dumbbells or plates to elevate heels
- Keep elbows close to body
- Don't allow upper body to fall forward or the back to round during the movement
- Push through the heels to come up
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Exercise 3/4
12 Single Leg Hip Thrusts
Tips:
- Push through heel to go into full hip extension
- The more of your back on the bench = the easier the movement
- Squeeze glutes at the top of the movement
- Attempt a full range of motion
Please see video for further explanation, if needed.
Exercise 4/4
0:30 Hip Thrust ISO Hold
Tips:
- Push through heel to go into full hip extension
- The more of your back on the bench = the easier the movement
- Squeeze glutes at the top of the movement
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Repeat if needed.