Workout of the Week Super Jump & Conditioning Circuit

You just need a jump rope for this workout. You can also substitute the jump rope for “Air” Rope or Sprints. Good Luck!

Warm up-- 35 reps of the following:

Deep Knee Bends/ Push-ups/ Jackknives/ Heel (calf) Raises.

Circuits:

1st Round:

1 minute Jump Rope

1 minute Shadow Boxing

1 Min Rest

2nd Round:

1 minute Jump Rope

1 minute Shadow Kickboxing

1 Min Rest

3rd Round:

1 minute Jump Rope

1 minute Shadow Grappling

1 Min Rest

4th Round:

1 minute Jump Rope

1 minute Military Push-up

1 Min Rest

5th Round:

1 minute Jump Rope

1 minute Medicine Ball Slams

1 Min Rest

6th Round:

1 minute Jump Rope

1 minute Mountain Climbers

1 Min Rest

7th Round:

1 minute Jump Rope

1 minute Supine Plank (aka the boat)

1 Min Rest

Cool down: 5 min easy jog/walk then

stretch.

Total time approximately 30 minutes.