Name: Playbook - Leticia Martinez - Jump Rope HIIT Circuit💥
Uploaded: 2023-12-03T23:39:02.389Z
Duration: 30 min
Description: Jump Rope HIIT Circuit💥

Grab your jump rope and get ready to move!

You will complete the 2 exercises before resting 30 seconds. 4 rounds!

The key to getting better at jumping rope is consistent bounding. That's why you want to focus on having less and less distance between your feet and the ground. You should be jumping just slightly above the ground - you want to avoid tucking your knees, and you want to have your toes pointing down after every jump.

Jump rope

Holding a pair of dumbbell in a front racked position you will squat down and then press up in one movement.

Squat thrusters

You will start in a squat position and alternate lunge jumps. Make sure to get your balance before transitioning into each movement.

Squat + Lunge Jumps

Superset 1

You will complete the 3 exercises before resting 30 seconds.

Stand with your feet shoulder-width apart holding a pair of dumbbells in front of your thighs.

Push your hips back and down, allowing your torso to move forward as you slide the dumbbells downward along your thighs toward the ground. Hold the down-position briefly.

Contract your glutes and hamstrings to elevate your trunk and return to the starting position. Pause, perform a squat, hold the down position briefly, and drive the feet into the ground to propel the body to the standing position.

Curl the dumbbells toward the shoulders and then bring back to start position.

RDL + curl

Start in an athletic position with your feet shoulder-width apart and your hips low.
Extend your arms back to create momentum, and jump forward.
Shuffle back to the initial position and repeat until the set is complete.

Bound with shuffle back

Tri-set 1

Last and final block will consist of 3 exercises before resting 30 seconds.

Stand tall with your feet hip-width apart.
Step out to the side with your left leg, bend your left knee and push your hips back.
Return to the starting position and repeat the movement with the right leg.
Keep alternating legs until the set is complete.

Dumbbell alternating lateral lunges

Skaters are a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes.

Jump Rope HIIT Circuit💥

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