Workout of the Week Super Jump & Conditioning Circuit

Updated: 4 days ago


You just need a jump rope for this workout. You can also substitute the jump rope for “Air” Rope or Sprints. Good Luck!


Warm up-- 35 reps of the following:

Deep Knee Bends/ Push-ups/ Jackknives/ Heel (calf) Raises.


Circuits:


1st Round:

1 minute Jump Rope

1 minute Shadow Boxing

1 Min Rest


2nd Round:

1 minute Jump Rope

1 minute Shadow Kickboxing

1 Min Rest


3rd Round:

1 minute Jump Rope

1 minute Shadow Grappling

1 Min Rest


4th Round:

1 minute Jump Rope

1 minute Military Push-up

1 Min Rest


5th Round:

1 minute Jump Rope

1 minute Medicine Ball Slams

1 Min Rest


6th Round:

1 minute Jump Rope

1 minute Mountain Climbers

1 Min Rest


7th Round:

1 minute Jump Rope

1 minute Supine Plank (aka the boat)

1 Min Rest


Cool down: 5 min easy jog/walk then

stretch.


Total time approximately 30 minutes.

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