Jump Rope Full Body HIIT

• Estimated Time: 25-30 minutes
• Upper Body, Express

Equipment Required

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Workout Bench

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Workout Breakdown

Circuit 1

• Jump Rope (2:00)
• 12 Goblet Squats
• 12 Single Leg Hip Thrusts
• 30s Hip Thrust ISO

Circuit 2

• Jump Rope (2:00)
• Single Leg Get Ups
• 12 Jump Squats
• 12 Straight Leg Fire Hydrant

Circuit 3

• Jump Rope (3:00)
• 12 Knees Elevated Cat-Cow
• 12 Supine Leg Sweeps
• 12 Shin Boxes

Cool Down

• Workout One
• Workout Two
• Workout Three

Start Your Workout

• Back to Top of Workout

Circuit 1

• 4 Exercises / 3 Laps
• Perform all exercises back to back before taking a 30-second rest.

Exercise 1/4

Jump Rope (2 Minutes)

Tips:

• Keep core engaged
• Elbows stay close to body
• If you cannot perform the full 2:00, do 0:30-1:00 increments at a time with a 10-15 second break in between

Detailed Instructions

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Exercise 2/4

12 Goblet Squats

Tips:

• Use dumbbells or plates to elevate heels
• Keep elbows close to body
• Don't allow upper body to fall forward or the back to round during the movement
• Push through the heels to come up

Detailed Instructions Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Exercise 3/4

12 Single Leg Hip Thrusts

Tips:

• Push through heel to go into full hip extension
• The more of your back on the bench = the easier the movement
• Squeeze glutes at the top of the movement
• Attempt a full range of motion

Detailed Instructions

Please see video for further explanation, if needed.

 

 

Exercise 4/4

0:30 Hip Thrust ISO Hold

Tips:

• Push through heel to go into full hip extension
• The more of your back on the bench = the easier the movement
• Squeeze glutes at the top of the movement

Detailed Instructions Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

30-Second Rest

• Begin the timer to start your 30-second rest period.
• Repeat if needed.

Repeat Circuit 1

• Back to Top of Workout

Circuit 2

• 4 Exercises / 3 Laps
• Perform all exercises back to back before taking a 30-second rest.

Exercise 1/4

Jump Rope (2 Minutes)

Tips:

• Keep core engaged
• Elbows stay close to body
• If you cannot perform the full 2:00, do 0:30-1:00 increments at a time with a 10-15 second break in between

Detailed Instructions

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Exercise 2/4

12 Goblet Squats

Tips:

• Use dumbbells or plates to elevate heels
• Keep elbows close to body
• Don't allow upper body to fall forward or the back to round during the movement
• Push through the heels to come up

Detailed Instructions Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Exercise 3/4

12 Single Leg Hip Thrusts

Tips:

• Push through heel to go into full hip extension
• The more of your back on the bench = the easier the movement
• Squeeze glutes at the top of the movement
• Attempt a full range of motion

Detailed Instructions

Please see video for further explanation, if needed.

 

 

Exercise 4/4

0:30 Hip Thrust ISO Hold

Tips:

• Push through heel to go into full hip extension
• The more of your back on the bench = the easier the movement
• Squeeze glutes at the top of the movement

Detailed Instructions Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

30-Second Rest

• Begin the timer to start your 30-second rest period.
• Repeat if needed.

Repeat Circuit 2

• Back to Top of Workout

Circuit 3

• 4 Exercises / 3 Laps
• Perform all exercises back to back before taking a 30-second rest.

Exercise 1/4

Jump Rope (2 Minutes)

Tips:

• Keep core engaged
• Elbows stay close to body
• If you cannot perform the full 2:00, do 0:30-1:00 increments at a time with a 10-15 second break in between

Detailed Instructions

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Exercise 2/4

12 Goblet Squats

Tips:

• Use dumbbells or plates to elevate heels
• Keep elbows close to body
• Don't allow upper body to fall forward or the back to round during the movement
• Push through the heels to come up

Detailed Instructions Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Exercise 3/4

12 Single Leg Hip Thrusts

Tips:

• Push through heel to go into full hip extension
• The more of your back on the bench = the easier the movement
• Squeeze glutes at the top of the movement
• Attempt a full range of motion

Detailed Instructions

Please see video for further explanation, if needed.

 

 

Exercise 4/4

0:30 Hip Thrust ISO Hold

Tips:

• Push through heel to go into full hip extension
• The more of your back on the bench = the easier the movement
• Squeeze glutes at the top of the movement

Detailed Instructions Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

30-Second Rest

• Begin the timer to start your 30-second rest period.
• Repeat if needed.

Repeat Circuit 3