I’m cursed when it comes to buying jump ropes. They either break within a week or are designed so poorly that I can barely get the rope to swing around. So before we get to today’s workout, does anyone have any jump rope suggestions? Quality brands? Brands to avoid? I’m one lemon away from stealing a jump rope from the next gym I walk into…
30-Minute Jump Rope Workout
Equipment I Used:
- Jump rop
- 25-lb kettlebell
- Two 10-lb kettlebells (hand weights work too!)
- Gymboss Interval Timer
You’ll do each of the exercises for 1 minute before moving onto the next. Don’t take a break between exercises. Once you’ve completed all 5, take a 1-minute break. You’ll go through that circuit 5 times. So that I didn’t have to look at the clock, I just set my Gymboss Interval Timer for 30 rounds of 60 seconds of work (and 0 seconds of rest).
- Weighted Plie Squats & Pulses: Stand with feet more than shoulder-width apart with toes pointed outwards (like a ballerina doing a plie). Hold weights in each hand for an added challenge (I’m using two 10-lb kettlebells). Squat down, keeping torso upright, and then return to starting position. Do this for the first 30 seconds. For the remaining 30 seconds, hold down in a squat position and pulse, small movements up and down.
- Leg Lifts to Butt Lifts: Laying on your back with hands under your bum for support, lift legs off the ground and up, perpendicular to the ground (keeping them straight the whole time). Then lift your butt off the ground, thrusting your legs upward. Lower butt to ground and then lower legs almost to ground (feet should remain off the floor the whole time).
- Kettlebell Swings: Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. I use a 25-lb kettlebell, although it’s probably time to graduate to a 30-lb bell. Eek.
- Cheek-to-Cheek Planks: Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor.
- Jump Rope: You know the drill!