20 minute Jump Rope Work out

Here's an intense, quick calorie blasting workout for you to try. This 20 minute workout is really similar to the Cardio Jump class I teach and is  great workout if you are short on time.

 Equipment:  Jump Rope, Watch or Timer

Take breaks when necessary- but your goal is to work the whole 20 minutes. I would not advise anyone with knee issues or knee injuries to do this workout.  Ideally you want to jump on a shock absorbent floor, such as wood.... stay away from concrete if you can!

Warm up with some light skipping

Do one minute of each of the following drills

1. Normal Skipping
2. Out/In Jumps
3. High Knees
4. Burpee Jacks

5. Normal Skipping
6. Cross Country Skiers
7. Alternating single leg jump
8. Lateral Hop Burpee Tuck Jumps

9. Up and Back Jumps
10. Front Kicks
11. High Knees
12. Forward and Backward hops with Tuck jump

13. Normal Skipping
14. Twisters
15. Alternating single leg jumps
16. 8 high knees and 8 mountain climbers

17. Normal Skipping
18. Out/In Jumps
19. Cross Country Skiers
20. Alternating single leg jumps!

Cool Down and Stretch

See Video Below for Demo

Gassed out by Burpees

Hey guys! I have another workout for you! This workout will take you about an hour to complete, including a 5 min warm up and 5 min cool down stretch. You won't need any cardio today I promise, your heat is gonna be pounding!

Workout Breakdown:
Repeat this workout twice. Set your timer to 1:10 of work and 20 seconds rest between exercises. After the first round, take a minute or two (that's it!) to regroup, hydrate and then repeat!

Equipment:
Dumb bells, mat and a timer


Warm up 5 minutes

Exercises: Do the following exercises for one minute and 10 seconds, rest 20 seconds between each exercise.

1. Burpee with row on each arm, pop up and 2 double arm rows

2. Burpee with 2 prone jumping jacks

3. Diamond Pushups

4. Side to Side lunges stay low the whole interval

5. One arm burpee with shoulder press right arm

6. One arm burpee with shoulder press left arm

7. 2 Reverse lunges with 2 squat jumps dumb bells on shoulders

8. Negative pushups with 10 second coutdown

9. One leg burpee Left leg (one leg squat if the burpees are getting to your wrists)

10. One leg burpee Right leg (one leg squat if the burpees are getting to your wrists)

11. Dumb bell sit up or Dumb bell sit up to squat

12. Mountain Climbers

13. Glute Squeeze burpees

14. Burpee with tuck jumps


Repeat!

Cool Down stretch 5 minutes

See below for exercise video tutorial



These exercises are simple, but very challenging. They might look easy- but they are not- promise me, after a minute and 10 seconds... you will be glad that interval was over.