Name: Playbook - Jesse Rey - Jump Rope+ BW
Uploaded: 2022-11-12T19:51:37.247Z
Duration: 30 min
Description: Jump Rope+ BW

This is a fun 5 exercise circuit with Jump and Bodyweight. You can definitely add weight to increase challenge!   KEEP HEART RATE UP, minimize rest and keep moving 

2 min Jump Rope
1 min Overhead Squats 
1 min Back Lunge + Pulse
1 min Pushup To Low Squat 
1 min Crab Toe Touch 

Rest 1 min repeat 3-5x

- work on developing speed and picking up the knees to tuck and engage the abs, last 20 seconds really exert yourself to finish strong 
- beginners can go slower or double jump

Jump rope

Wide stance. Pause at the bottom of the squat and keep constant tension on the Jumprope at Upperbody. Keep shoulders out of your neck ( wider hands will help with this)

Overhead Squat

Alternating Back Lunge, 3 pulse reps

You can modify the Pushup to your knees but get knees off the floor again to jump up.
Make sure you jump wide and straight the back to sit into the low squat with good form.

Push-up to Low Squat

You can keep the hands on the floor and kick the legs only to modify this exercise.
- you want to dip and lift working the triceps and glutes and Abs 
- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Jump Rope+ BW

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