Name: Playbook - Penny Barnshaw - Strength X Jump Rope | Self Guided
Uploaded: 2024-02-22T02:30:26.470Z
Duration: 40 min
Description: Strength X Jump Rope | Self Guided

How it’s done: There are 3 mini circuits to complete. 2 x through. 45 secs work/15 secs rest + 1 minute of jump rope
.
🏋🏻‍♀️Equipment: A variety of dumbbells to complete this workout. I used a set of 5kg/11Lbs  dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
.
⏱Time to Complete: 30+Minutes
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Circuit 1
1️⃣Lunge, Lunge Squat
2️⃣Deadlift to Alt Upright Row
3️⃣2 Curl + 1 Push Press
4️⃣Squat with X Body Crunch 
*Jump Rope
.
Circuit 2

1️⃣Sumo Deadlift to Curl
2️⃣Alt Raise to Lunge Combo
3️⃣Side Lunge to O’Head Press
4️⃣Sprawl No Jump
*Jump Rope
.
Circuit 3
1️⃣Step Out Squats
2️⃣SL Deadlift to Row
3️⃣Reverse Fly to Tri Kickback 
4️⃣DB Plank Pull Through Hop
*Jump Rope

Ladder Finisher
40 Secs Jump Rope
*10 secs rest
20 Secs Plank Hold
*10 secs rest
30 Secs Jump Rope
*10 secs rest
30 Secs Plank Hold
*10 secs rest
20 Secs Jump Rope
*10 secs rest
40 Secs  Plank Hold
*Workout Complete🔥Burn 292 calories

Complete the circuit 2 x through. 45 secs work/15 secs rest. At the end of the second round, complete a 60 second effort of Jump Rope

Circuit 1
1️⃣Lunge, Lunge Squat
2️⃣Deadlift to Alt Upright Row
3️⃣2 Curl + 1 Push Press
4️⃣Squat with X Body Crunch 
*Jump Rope

Lunge, Lunge, Squat

Deadlift to Upright Row

2 Curl + 1 Push Press

Squat with X Body Crunch

Circuit 1

- Jump rope with the rope passing under your feet once each jump

Jump rope

Complete the circuit 2 x through. 45 secs work/15 secs rest. At the end of the second round, complete a 60 second effort of Jump Rope
Circuit 2

1️⃣Sumo Deadlift to Curl
2️⃣Alt Raise to Lunge Combo
3️⃣Side Lunge to O’Head Press
4️⃣Sprawl No Jump
*Jump Rope

Sumo Deadlift to Curl

Alternating Front Raise to Lunge Combo

Side Lunge to O’Head Press

Sprawl No Jump

Circuit 2

Complete the circuit 2 x through. 45 secs work/15 secs rest. At the end of the second round, complete a 60 second effort of Jump Rope

Circuit 3
1️⃣Step Out Squats
2️⃣SL Deadlift to Row
3️⃣Reverse Fly to Tri Kickback 
4️⃣DB Plank Pull Through Hop
*Jump Rope

Step Out Squats

SL Deadlift to Row

Reverse Fly to Tricep Kickback

Dumbbell Plank Pull Through Hop

Circuit 3

Complete 1 round of the ladder below
40 Secs Jump Rope
*10 secs rest
20 Secs Plank Hold
*10 secs rest
30 Secs Jump Rope
*10 secs rest
30 Secs Plank Hold
*10 secs rest
20 Secs Jump Rope
*10 secs rest
40 Secs  Plank Hold

Plank Hold

Ladder Finisher

Strength X Jump Rope | Self Guided

Full Body Circuit

Full Body Standing Strength Circuit

Full Body Compound Workout

Loveee this workout. Heart rate up as well as weights. Thanks

Cherie Ashby

Full Body Conditioning

Billie

Awesome. Proper look forward to these workouts!

Joanne

Made each round 4 sets, dropped weight by 50%. Was good to just go thru the motions without trying to push myself

Amber

Full Body

Gina

Terri

I recognized I really struggle with taking time off and taking it down as in a deload workout- I kept adding weight to make the set "count." :(

Strength X Jump Rope | Self Guided

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