Total Body Jump Rope Workout

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What’s up y’all,

It’s your boy Jonny with Insane Home Fat Loss. I have another great workout for you today! In this routine we will be utilizing the Jump Rope! We are going to be doing a total-body, high intensity interval training routine! Workouts like this can get you one step closer to the lean body of your dreams.

**You will need a jump rope for this workout, it’s a good idea for beginners may need to watch some of my other instructional videos where I give tips on how do to some of the more difficult moves, such as the Speed Rope and the Double Unders.

Workout Breakdown:

We will be doing 5 exercises- 30 seconds each – 3 Rounds – With 30 second rest between each round

Exercises:
1) Basic Jump Rope
2) Pushups
– or – Knee Pushups
– or – Standing Wall Pushups
3) Basic Jump Rope
4) Sumo Squat
5) Speed Rope / Double Unders
6) Rest!

– This whole workout will take you around 9 minutes

1:07 – Round 1:
1) Basic Jump Rope
– Begin nice and easy, ease into this workout
2) Pushups
– Be sure you are using your chest
– Focus on good form, don’t worry about how many you can do
3) Basic Jump Rope
– Jump on 2 feet, jump one 1 foot, just keep a nice rhythm
4) Sumo Squat
– Keep a wide base, chest up, weight on heels, stick butt out
5) Speed Rope / Double Unders
– I’m doing speed rope for this first round
– Knees high!
– Use a mirror for this if you can, it helps
6) Rest!
– Can do static stretching during this time

4:07 – Round 2:
1) Basic Jump Rope
2) Pushups
– Remember to watch your FORM!
3) Basic Jump Rope
– Don’t worry about looking like an idiot! HaHa – Just keep working!
4) Sumo Squat
– Weight in hamstrings and glutes – Get DEEP
5) Speed Rope / Double Unders
– Give the Double Unders a try, get a good rhythm and jump high
– Keep your arms level at your side
6) Rest!
– Hitting a groin muscle stretch this round

7:07 – Round 3:
1) Basic Jump Rope
– If you can keep the rhythm and still feel good at this point, get crazy with it!
2) Pushups
3) Basic Jump Rope
4) Sumo Squat
– You can turn your feet out if you need to – this will make it a little easier
5) Speed Rope / Double Unders
– When you mess up, go again
6) Rest!
– I’m ending with stretching the triceps

We hit upper body, lower body, did some speed work and we got some static stretching in too! This was a tough workout guys, I’m out of breath! Great job…

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Enjoy guys!

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I used to have a ton of belly fat and I didn’t know what to do about it. I decided that I just had to just get started and began working hard and dieting the right way. And after I put in the time, I started to see results! As I began to see changes in my body I knew that sticking with it, no matter what, was my only option. Push yourself, challenge yourself and you will see those changes too and have the body and confidence that you always wanted!

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Train Hard,

Jonny

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