Mid-Summer Jump Rope Tone Up

Mid-Summer Jump Rope Tone Up


The last thing I would ever want is for you to get bored of your workout routine. Body weight exercise are great for keeping you in shape while avoiding the gym but can sometimes feel repetitive making you wonder if skipping a day is really that big of a deal. I don’t know about you but for me sometimes that day turns into a week… Or more.  

Weighted exercises are awesome to build lean body mass quickly but normally require hitting the gym which can also lead to skipping a few workouts for various reasons. What if there was some other way to switch up your routine and keep you excited without having to work in a trip to the health club? Ladies, I introduce you to the jump rope. Chances are unless you have kids you haven’t even thought of one of these since your kindergarten days. Well, I am here to bring back the memories and help you burn major calories!

high knees jump rope exercise

Jump Rope High Knees

  1. Jump a few times normally to get the rhythm down and then begin to bring one knee up at a time toward your chest, alternating each jump.
  2. This is what your landing position should look like.

Duration: 30 seconds

plank jacks jump rope exercise

Plank Jacks

  1. Start off in High plank with your feet on each side of your mat.
  2. Engage your core as you hop your feet into the center, landing with one foot over the other.
  3. Hop back to the outside of the mat, then into the middle with the opposite foot over the other.

Duration: 12 cross hops (6 per side)

kick outs jump rope exercise

Jump Rope Kick Outs

  1. Jump up and down as you normally would. When you’re ready, alternate kicking one foot out at a time with each jump.

Duration: 30 seconds

up down plank jump rope exercise

Up-Down Plank

  1. Begin in a forearm plank.
  2. Using one arm at a time, raise up into a high plank.
  3. Once in a high plank, use one arm at a time to bring yourself back down.

Duration: hit high plank 12 times

jump overs jump rope exercise

Jump Over Rope

  1. Lay the rope down in a vertical line. Start on one side, then hop over to the other.
  2. Keeping feet together, hop back and forth.

Duration: 30 seconds


Repeat this circuit 3 more time. The interval style will help you burn extra calories while the moves give you a killer full body workout! Tag #FitnessGoals to show us what you think!

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