Weighted Rope Workout (approx. 25mins)
Equipment Needed:
Weighted Rope: Light Rope, Medium Rope, Heavy Rope
Warm up:
Basic Jump 30 sec
Rest 20 sec
Bodyweight Squat 30 sec
Rest 20 sec
Basic Jump 30 sec
Rest 20 sec
Walkouts 30 sec
Rest 20 sec
Basic Jump 35 sec
Set A (Light Rope)
Basic Jump 40 sec
Rest 30 sec
Alternate Steps 30 sec
Rest 30 sec
Basic Jump 40 sec
Rest 30 sec
Alternate Steps 30 sec
Rest 30 sec
Basic Jump 40 sec
Change Ropes 55 sec
Set B (Medium Rope)
Basic Jump 35 sec
Rest 25 sec
Side to Side Shuffle 30 sec
Rest 25 sec
Basic Jump 35 sec
Rest 25 sec
Side to Side Shuffle 30 sec
Rest 25 sec
Basic Jump 35 sec
Rest 25 sec
Side to Side Shuffle 30 sec
Rest 25 sec
Basic Jump 45 sec
Change Ropes: 60 sec
Set C (Heavy Rope)
Basic Jump 40 sec
Rest 30 sec
Alternate Steps 30 sec
Rest 30 sec
Basic Jump 40 sec
Rest 30 sec
Alternate Steps 30 sec
Rest 30 sec
Basic Jump 40 sec
Rest 30 sec
Alternate Steps 30 sec
Rest 30 sec
Basic Jump 40 sec
Cool Down
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