Challenge Jump Rope – Bodyweight Workouts
Challenge Jump Rope Workout #1
Prisoner Dash Count Down
Skipping: Sprint forward 5 meters/hop back to start 5 times
10 prisoner squats
Skipping: Sprint forward 5 meters/hop back to start 4 times
8 prisoner squats
Skipping: Sprint forward 5 meters/hop back to start 3 times
6 prisoner squats
Skipping: Sprint forward 5 meters/hop back to start 2 times
4 prisoner squats
Skipping: Sprint forward 5 meters/hop back to start 1 time
2 prisoner squats
Optional: work back up the ladder to where you started.
Challenge Jump Rope Workout #2
Pain in the Arse
Set your timer for 30 seconds work/5 seconds transition for 21 sets.
- Skipping: double foot side to side 30 seconds
- Skater 30 seconds
- Body weight 1 1?2 squat 30 seconds
- Skipping: single foot side to side 30 seconds
- Plie squat jumps 30 seconds
- 3 point kneeling fire hydrant 30 seconds
- 3 point kneeling fire hydrant (other side) 30 seconds
Repeat circuit three times
Challenge Jump Rope Workout #3 Quads of Fire
- Set your timer for 20 seconds work/10 seconds work (no transition time) for 24 sets.
- Squat in out hops (rope overhead) 20 seconds
- Squat hold (rope overhead) 10 seconds
- Freestyle skip 20 seconds
- Rest 10 secondsRepeat circuit 12 times
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