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4 Challenge Jump Rope – Bodyweight Workouts

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 
 
Challenge Jump Rope Workout #4
 
Dash of Pepper Count Down
 
Skipping: Sprint forward 5 meters/hop back to start 3 times
Skipping: Pepper 30 rotations
Spiderman crawl pushups 10 reps (each push up is a rep)
 
Skipping: Sprint forward 5 meters/hop back to start 3 times
Skipping: Pepper 30 rotations
Spiderman crawl push ups 8 reps (each push up is a rep)
 
And you’re not even done yet!
 
The rest of the circuit is just as intense. You’ll get the specifics inside the new Jump Rope Challenge Workouts manual…. you’ll finish this workout with…
 
Another conditioning exercise
Another Jump Rope exercise
Another resistance training exercise
 
 These workouts are INTENSE…Plus…..
 
 You’ll get access to these workouts and more…
 
Prisoner Dash Count Down
Bulgarian Skipper
Double Down
Giddy Up
Burpee Criss Cross
Peppered Burpee
Hang Man
Spidey Senses
 
You’ve never seen these training methods before.
 
It’s the BEST combination of resistance training, jump rope interval training and conditioning to give your campers the best workout and ramp up your bootcamp workouts.

 

Get all 31 NEW Jump Rope Challenge Workouts here http://thefitnessbootcampclub.com/go/jumpropechallenge/

challenge Jump rope grp

 Get all 31 Jump Rope Challenge workouts  => special limited time sale

 

 
 
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