When it comes to programming workouts, I’m all about efficiency and getting it done QUICK while still torching calories! This effective metabolic workout is guaranteed to leave you breathless AND get you the results you’ve been looking for!
What You’ll Need: A jump rope and 2 medium dumbbells.
The Set-Up: You will do one GIANT set consisting of 8 exercises that alternate between a dumbbell exercise and a jump rope one. Dumbbell exercises = 12 reps. Jump rope exercises = 30-60 secs (depending on fitness level). When all 8 exercises are completed, take a 30-60 sec rest (depending on your current fitness level), then repeat for a total of 4 rounds!
Suggested Warm-Up: Complete each movement listed below for 20-30 secs each.
- Marching or Jogging in place
- Frankenstein Walks
- Knee to Chest Walks
- Butt Kickers
- Arm Circles
1. Double Arm DB Snatch
Holding the dumbbells with your knees slightly bent and your feet slightly wider than hip-width apart, swing the DBs through your legs by pushing your hips back with a neutral spine. Then, explosively snap your hips forward and start to power the weight up toward your shoulders, elbows slightly bent, then punch the DBs up over your head. Bend your elbows and swing the weight back through your legs.
2. Jump Rope (Basic)
Holding a handle in each hand, extend your hands and forearms at least a foot in front of your body to a 45-degree angle. Use your hands and wrists to swing the rope over your head while keeping the motion limited to your wrists. Stand on your tip-toes and when the rope comes toward the front of your feet, hop over it by pushing off the balls of your feet.
3. DB Press Out/Rotation
Hold one dumbbell at your chest with your knees slightly bent wider than hip-width apart. Inhale and extend your arms out in front of your chest with your shoulders back and hips stacked under your shoulders. Keeping your arms extended and your shoulders back, exhale and rotate your arms and torso to your right, making sure to pivot off your left foot to maximize rotation. Then rotate back to center, bend your elbows and bring the dumbbell back into your chest. Inhale and repeat to the left side.
4. Jump Rope Hollow Hold (not pictured)
Lie down on your back with your chin into your chest and your legs extended out with your toes pointed. You can modify by bending your knees into a tabletop position. Now holding the jump rope, extend your arms over your head. Push your belly button back to your spine while actively pulling the jump rope (like you want to break it apart), which will activate your lats. Keep your glutes engaged and contract your quads while you HOLD for 30-60 secs. *Remember, the lower your legs go, the harder the hold will be.
5. Lawnmower Row
Grab a dumbbell in your left hand and set yourself up in a lateral lunge position with your right leg bent, knee over ankle, left leg straight and forearm resting on your knee. Exhale and row the dumbbell toward your hip, holding your elbow tight to your body and squeezing your lats. As you inhale, slowly lower the weight back toward the floor, making sure to extend your elbow all the way out to maximize the stretch in your lats. Complete 12 reps, then change sides!
6. Jump Rope Hop Over
Place your jump rope onto the floor and stand beside it. Bend your knees slightly and as you exhale, push thru your legs and jump up over the rope, using your arms to help lift you off the floor. Land on the other side of the rope with soft knees repeating this pattern for time. *If you cannot jump, you can easily modify by stepping over the rope instead.
7. Squat Rainbow To Knee
Start with your feet wider than shoulder-width apart, knees slightly bent, holding one dumbbell above your right shoulder. As you inhale, slowly lower yourself into a squat, making sure to sit your weight down and back with your chest up and weight shifted into your heels. From there, exhale and push through your heels to standing position while pressing the dumbbell up over your head toward your left shoulder, bringing the left knee up and contracting your oblique. Simultaneously lower your left leg and press the dumbbell up over your head to your right shoulder and repeat for 6 reps, then change sides and complete another 6 reps.
8. Jump Rope Lunge Rotation
Stand tall with your feet together, holding the jump rope out in front of your chest. Step your right foot back into a reverse lunge position, both knees at a 90-degree angle, left knee directly over the ankle. As you step your foot into the lunge, rotate your arms and torso toward your front leg, which will force the obliques to fire. Then start rotating your arms and torso back forward as you push through your left heel to bring your feet back together to starting position. REPEAT on the other side. *Make sure when you’re holding onto the jump rope to pretend like you’re pulling it apart so your lats will stay contracted throughout the exercise!
About the author: Kimberly Lynn is a certified personal trainer of over 12 years and the owner of SWEAT Bootcamp in Rio Rancho, NM, and the online training website SWEAT On-Demand. Her specialties and variety in training styles, which include dance, HIIT, kickboxing and step-aerobic strength, are endless, and her programming is results-driven and FUN! You can follow Kimberly Lynn on Instagram: @kimberly_sweatfitness.
Photos by Paul Trujillo