Warm Up 

Workout Time: ~15 minutes

*Work at your own pace

As fast as possible

500 reps: Standard Jump Rope

Rest when needed along the way

Record your time and compare to workout 08

Stretch

Warm Up 

Workout Time: ~15 minutes

*Work at your own pace

HIIT

Standard Jump Rope: 80 revolutions (As fast as possible)

Standard Jump Rope: 40 revolutions (slow pace)

*Rest only when needed

Level 1: 3 Rounds

Level 2: 5 Rounds

Stretch

Warm Up 

Workout Time: ~15 minutes

*Work at your own pace

A. HIIT 30 seconds jump rope, 5 seconds rest

• Standard jump rope

• Side to side jump ropes

B. HIIT 30 seconds jump rope, 10 seconds rest

• Standard jump rope

• Side to side jump ropes

C. HIIT 30 second...

Warm Up 

Workout Time: ~10 minutes

*Work at your own pace

A. One Leg alternating every two hops x 50 jump ropes

B. Standard jump Ropes x 50

Repeat x 4

Stretch

Warm Up 

Workout Time: ~15 minutes

*Work at your own pace

As fast as possible

600 reps: Standard Jump Rope

Rest when needed along the way

Stretch

Warm up 

Workout Time: ~20 minutes

*Work at your own pace

EMOM: Every Minute On the Minute 

A. 80 Standard Jump Ropes

B. 80 Side-to-Side Jump Ropes

C. 80 Alternating Leg Jump Ropes

Level 1: Complete x 3 rounds

Level 2: Complete x 5 rounds

Chose your level
 

Note 1: Complete 80 r...

Warm Up 

Workout Time: ~20 minutes

*Work at your own pace

A. 45 secs: Alternating leg Jump Rope

Rest 15 seconds (or as long as needed)

B. 40 secs: Alternating leg Jump Rope

Rest 20 (or as long as needed)

C. 35 secs: Alternating leg Jump Rope

Rest 1 minute

Level One: 3 rounds

Lev...

Warm Up 

Workout Time: ~15 minutes

*Work at your own pace

As fast as possible

500 reps: Standard Jump Rope

Rest when needed along the way

Record your time

Stretch

Warm Up 

Workout Time: ~15 minutes

*Work at your own pace

A. 30 reps: Standard Jump Rope

Rest 20 seconds (or as long as needed)

B. 20 reps: One Leg Jump Rope

Rest 20 (or as long as needed)

C. 20 reps: One Leg Jump Rope (other leg)

Rest 20 (or as long as needed)

D. 20 reps: Body...

Warm Up 

Workout Time: ~12 minutes

*Work at your own pace

Jump Rope Pyramid

A. 30 seconds: Standard Jump Ropes

Rest 20-30 seconds (or as long as needed)

B. 40 seconds: Standard Jump Ropes

Rest 20-30 seconds (or as long as needed)

C. 50 seconds: Standard Jump Ropes

Rest 20-30 se...