Archive for the ‘Jump Rope’ Category

Warm up: 3 minute plank hold (elbows or hands are fine, or you can alternate! breaks as needed and come right back)


  • 100 jump rope (double foot)
  • 10 perfect push ups


  • 100 mountain climbers (each leg counts)
  • 20 lunge jumps (each leg counts)


  • 100 high knees (similar to jogging in place but high knees, each leg counts)
  • 20 deep squats


  • 100 jump rope (double foot)
  • 10 burpees


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Fun With Numbers

Posted: August 12, 2012 in Jump Rope, Strength Training, Weights

99 double foot jump rope
99 crunches
9 heavy dead lift squats (girls 45+ guys 65+)
9 perfect push ups
9 burpees

Continue but do 88,77,66,55,34,33,22 & 11:) squats push ups and burpees should always be single digits!

Done and want more? Sprint a mile!



Posted: July 26, 2012 in Jump Rope, Weights

Naming it after the person who gave it inspiration!  If you come up with an awesome work out…send it my way so I can post a version of it….maybe I will name it after you too:)

1 mile run for time (or 1600meter row for time)

do the below for time:

  • 50 double unders or 150 regular jumps (jump rope)
  • 40 full sit ups
  • 30 thrusters (weights rest at shoulders- squat to overhead press)
  • 20 push ups
  • 10 burpees
  • 20 push ups
  • 30 thrusters
  • 40 full sit ups
  • 50 double unders or 150 regular jumps

1 mile for time (run or row- but do what you did the first time!)




Posted: February 21, 2012 in Box/Bench (Raised Surface), Jump Rope, Weights

Warm up: 1.5 miles easy jog

  • 20 box jumps (high)
  • 20 knees up (ea side, high)
  • (15,10,5)
  • 300 jump rope
  • 20 push ups to back row (push up, pull weight back right, push up, pull weight back left=2)
  • 20 burpees
  • (15, 10, 5)
  • 300 jump rope
  • 20 box jumps
  • 20 jumps over the box (1=1)
  • (15,10,5)
  • 300 jump rope
  • 20 clean and press
  • 20 squat to upright row
  • (15,10,5)
  • 300 jump rope

Shouldn’t take too long, but heart rate should be up the entire time!


**Don’t forget to comment on my last post with your goals/work out frustrations, only 4 entered to win a fitness consultation so far! 

And, check out for New Years deals on nutrition packages!  Space is limited and already filling up :)


I always forget about this way of counting down that I used several times with my small groups in Charlotte.  One of my groups up here did this one last night!  It’s fun to mix it up even just with the counting.


  • box jumps
  • single leg jump rope
  • single arm KB or weight swing (squat down, use momentum to swing weight up)
  • single arm KB or weight snatch (squat down, draw the weight up as if you are tracing the front of your body and press overhead)
  • Run .25

(single arm/single jump–it’s the number on each side! No run after 3.)