Workout Wednesday and this week is a jump rope interval workout. I actually needed to do cardio so I incorporated this into my Tuesday schedule. Sometimes it’s tough to get a workout in, especially cardio, so these 10 minute workouts are awesome. I plan on doing this Wednesday morning before BodyPump class too!
In the workout video I did 8 exercises, and two of the jump rope exercises were repeated. Each exercise is done for 45 seconds with 15 seconds of rest. Total of 8 minutes. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
We start this workout with JUMP ROPE for some cardio. I mentioned in last weeks workout that I’d been wanting to do more jump rope so here we go! This interval is jumping with feet together. Please note that you need to keep count of the times you mess up! That will be important at the end 😉
Second interval is SQUATS. I did ass to grass as I’m trying to work on my range of movement and honestly these are just better for me. If you cannot get all the way down go as far as you can with good form. 45 seconds!
Back to cardio with some RUNNING JUMP ROPE. That means high knees running through the jump rope. This is a high cardio activity and harder than feet together. Again note how many times you mess up. I messed up once during this interval.
Next is strength with REVERSE LUNGES. Stepping back into a lunge, then stepping the legs together and repeating on the opposite side. I like to keep my arms up to use some upper back.
Ok it’s back to the JUMP ROPE with feet together just like the first exercise. Remember how many times TOTAL you go wrong!
Time for some lateral movement with SIDE LUNGES. Stepping out to the right with a big step, and bending into the right knee, then push up to standing and repeat on the left. Keep the chest up.
Back to the RUNNING JUMP ROPE again for the last jump rope interval. Again keep track of the times you mess up. I messed up twice this interval. Sometimes it’s hard to get going with this one. once I’m going I’m usually fine.
Final interval is OBLIQUE MOUNTAIN CLIMBERS. Start in a plank, the same as a regular mountain climber, but you bring the knee to the opposite elbow to add some rotational movement to the workout. Working in all three planes of movement.
So that’s it!
Well kind of. How many times did you mess up on the jump rope? For every time you messed up you have a 5 burpee penalty!!! I messed up a total of three times so 15 BURPEES added to the workout.
And that’s finally it! If you have more time repeat the workout doing as many intervals as you can. Or do two workout sessions a day. That’s what I tend to be doing lately.