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Crush Your Week: 5 Full-Body Jump Rope Workouts

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Crush Your Week: 5 Full-Body Jump Rope Workouts
Presented by Spartan Training®

Courtesy of Spartan SGX Coach Carlos Rodriguez, this week we're bringing you five days of new challenges, energizing your cardio and fortifying functional movements. The Spartan Jump Rope will be your best ally (although at times it might feel like your worst enemy) this week as you wrestle physical and mental fatigue and emerge a stronger – and better – version of yourself. What do you want to accomplish this week, Spartans? Let's get after it!

What are the benefits of jump rope workouts?

If you're wondering if working out with a jump rope is really worth it, consider these benefits:

  1. Increased heart rate variability 
  2. Portability – train anywhere!
  3. Improved cardiovascular health and endurance
  4. Full-body muscular endurance 
  5. Highly efficient 

01

Workout: Hell's Ladder

With a 25-minute time cap, start with 100 jump rope jumps and 10 burpees. Then, in the following 4 rounds, repeat 100 jumps, 10 burpees and whatever exercises you've added on, then add a new exercise in each round as listed below.

  1. 100 jump ropes, 10 burpees
  2. 100 jump ropes, 10 burpees, 15 push-ups
  3. 100 jump ropes, 10 burpees, 15 push-ups, 50 alternating lunges
  4. 100 jump ropes, 10 burpees, 15 push-ups,  50 alternating lunges, 50 sit-ups
  5. 100 jump ropes, 10 burpees, 15 push-ups,  50 alternating lunges, 50 sit-ups, 75 bodyweight squats
02

Workout: Burpees & Jumps

In this EMOM (every minute on the minute) workout, perform the required reps of each exercise and then rest the remainder of each minute. Repeat each circuit for a total of eight minutes and rest for 90 seconds between circuits. 

Circuit I

  1. 5 burpees
  2. 50 jump ropes

Circuit II

  1. 5 Leonidas burpees
  2. 25 jump ropes

03

Workout: Leg Burner

This is just one round, so give it all you've got! 

  1. 4-minute jump rope
  2. 1-minute rest
  3. 4-minute jump squats
  4. 1-minute rest
  5. 4-minute mountain climbers
  6. 1-minute rest
  7. 4-minute jump rope
  8. 1-minute rest
  9. 4-minute plank
  10. 1-minute rest

04

Workout: AMRAP Attack

A three-circuit AMRAP (as many rounds as possible) where you'll repeat each circuit as many times as you can in the allotted time before moving on to the next circuit. Rest two minutes between circuits. 

Circuit I - 5 minutes

  1. 10 side kicks
  2. 20 alternating reverse lunges
  3. 30 jump ropes

Circuit II - 5 minutes

  1. 5 burpee tuck jumps
  2. 10 pike push-ups
  3. 15 butterfly sit-ups

Circuit III - 5 minutes

  1. 15 bodyweight squats
  2. 10 push-ups
  3. 5 pull-ups
    
05

Workout: Full-Body Friday

Two circuits done for 3 rounds each. Do each exercise for the required reps and then rest the remainder of each minute. Rest two minutes between circuits, and do 3 minutes of planking as a finisher at the end.

Circuit I - 9 minutes

  1. 90 jump ropes
  2. 25 sit-ups
  3. 20 burpees

Circuit II - 9 minutes

  1. 90 jump ropes
  2. 20 hollow rocks
  3. 20 push-ups

SPARTAN Rugged Jump Rope - Black

Spartan

$50.00
$50.00
$50.00

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