Jump Rope DXB

🔥 WOW - Workout of the Week🔥 👇 👇 👇

🔥 Jump HIIT Routine:
4 Cycles x 7 sets
45 seconds ON / 15 seconds OFF
30 seconds recovery between cycles
Total Time: 30 minutes

➰ CYCLE Breakdown

Set 1: Jump Rope (alternate footwork)
• Cycle 1: Boxer
• Cycle 2: Double tap
• Cycle 3: Straddles
• Cycle 4: Mummy kicks

Set 2: Body squats

Set 3: Jump Rope (5 high knees + 1 cross swing)

Set 4: Half burpees

Set 5: Jump Rope (5 boxer step + 2 double unders)

Set 6: Plank (alternate between standard and side planks with each cycle)

Set 7: Jump Rope (10 basic bounce + 1 jump rope squats)

Benefit: This HIIT workout first focuses on jumping rope for cardio and weight loss and then shocks the body with an intensive 4 minute body workout. 🔥 You'll burn around 300-400 calories in this 30 minute workout!


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🗓️ February 27, 2021 - 💪 Get a 30 minute workout done this Saturday at The Boardwalk on Palm Jumeirah!⁣ 🌴 Beginner and experienced jumpers are welcome!⁣
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✅ Please RSVP by clicking on the link in our bio.
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**DON'T FORGET**⁣
1. Rope⁣
2. Mat⁣
3. Water
4. Face towel⁣



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🔥 WOW - Workout of the Week🔥 👇 👇 👇

🔥 Jump HIIT Routine:
4 Cycles x 7 sets
45 seconds ON / 15 seconds OFF
30 seconds recovery between cycles
Total Time: 30 minutes

➰ CYCLE Breakdown

Set 1: Jump Rope (basic, boxer step, doubles, crosses - speed)

Set 2: 4 shoulder taps, 4 mountain climbers, 2 push ups

Set 3: Jump Rope (running in place - speed)

Set 4: Burpees

Set 5: Jump Rope (speed)
- 4 reps x basic
- 1 reps x crossover or 1-2 reps x double under

Set 6: Slow mountain climbers (hold for 2 seconds)

Set 7: 5 slow squats, followed with basic bounce

Benefit: This HIIT workout first focuses on jumping rope for cardio and weight loss and then shocks the body with an intensive 4 minute body workout. 🔥 You'll burn around 300-400 calories in this 30 minute workout!


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➰ Just 30 minutes a day, 3 times a week will keep the calories away 👍

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