Today is the day after the workout and my calves are so sore and tight. I normally don't do many jump rope workouts, so this was a nice way to change it up. Did you know that jumping rope for 5 minutes straight is actually equivalent to running a mile? Anything that can give me the same benefit without actually running I am all over!
What you will need:
Jump Rope
Exercise Ball
Dyno Ball or medicine ball
The Workout:
1) JUMP ROPE SERIES:
30 seconds each
- Double foot
- Single foot
- Single high knee
- Boxer shuffle (both feet jump side to side)
2) STATION WORK
2x at each station for 45 seconds with a 15 second break in between
- Squat throw burpee- Take the dyno ball do a squat throw into the air as high as you can. Let the ball drop and then do a burpee on the ball.
- Ab ball straight leg sit up- Lay your legs straight on the exercise ball and do a sit up while your legs are straight on the ball.
- Plyo pushups- Do a regular pushup but when you are going up you explode your hands off of the ground.
3) JUMP ROPE SERIES
same series as #1 except its 40 seconds long
4) STATION WORK
2x at each station for 45 seconds with a 15 second break in between
- Overhead plyo split squats- Have the dyno ball over your head. While doing that do jumping split squats.
- Ab ball exchange- (see video)
- Moving pushup- Regular push up and move laterally across the room while doing pushups.
I hope you guys enjoy. Let me know what you think!!!
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