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.