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Jump Rope Full Body HIIT

  • Estimated Time: 25-30 minutes
  • Upper Body, Express

Equipment Required

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Workout Bench

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Workout Breakdown

Circuit 1

Circuit 2

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.
Repeat Circuit 1

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.
Repeat Circuit 2

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.
Repeat Circuit 3

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