This is a tough little magic workout that fatigues the arms, works the pectoral muscles, abdominals, arms, back, buttocks, legs, and the heart through the cardiovascular workout of skipping, the body weight training of the press-ups, sit-ups, and jumping jacks, and plyometric training of the press-up burpees.
This workout will take around 25-30 minutes depending on how many breaks you take. It makes use of jump rope, plyometric training, and bodyweight training.
This can be performed anywhere, but somewhere like a laminate floor or gym based floor is best. Concrete is harsh on the joints, and grass will more than likely slow the speed of jump rope. Put a good album on which motivates you, and try a take at break when you reach ten reps.
Items required
- Skipping rope
- Mat
The Workout
- Perform one minute of skipping. Time yourself. Just do the basic stretches and gentle skipping to warm up the body.
- Carry out fifteen press-up burpees. Jump down into a press-up, pull the feet in to a squat thrust, then finish with a high jump. That’s one rep. Try to perform fifteen without a break.
- One minute of skipping.
- Perform fourteen press-ups, fourteen squat thrusts, and fourteen jumping jacks.
- One minute of skipping.
- Perform thirteen press-up burpees.
- One minute of skipping.
- Perform twelve press-ups, twelve squat thrusts, and twelve jumping jacks.
- One minute of skipping.
- Perform eleven press-up burpees.
Take a break for about one minute and lay flat out on the mat. Now it’s sit-up time. Use your abdominals to pull yourself up, and reach toward your knees. Perform fifteen reps, then fourteen, thirteen, twelve, then eleven. Take a rest of around twenty seconds between each set.
- Back to the original workout. Perform ten press-ups, ten squat thrusts, and ten jumping jacks.
- One minute of skipping.
- Perform nine press-up burpees.
- One minute of skipping.
- Perform eight press-ups, eight squat thrusts, and eight jumping jacks.
- One minute of skipping.
- Perform seven press-up burpees.
- One minute of skipping.
- Six press-ups, six squat thrusts, and six jumping jacks. Rest if you need to.
- One minute of skipping.
- Five press-ups burpees.
- One minute of skipping.
- Four press-ups, four squat thrusts, and four jumping jacks.
- One minute of skipping.
- Three press-up burpees.
- One minute of skipping.
- Two press-ups, two squat thrusts, and two jumping jacks.
- One minute of skipping.
- One press-up burpee.
- One minute of skipping.
- Lie fully down on mat and perform ten down to one on crunches. Use the abdominal muscles to pull yourself up and touch the knees. Remember to inhale as you go down and exhale as you perform the rep.
This is a quick intense workout that works the whole body but incorporate plyometric training, cardiovascular exercise, and bodyweight training. This torches a lot of calories in a short space of time, plus it will cause small tears in the muscles, which will then grow back stronger. Make sure to eat adequate amounts of protein before and afterward.
The skipping alone will burn around 150 calories. Performing the fifteen down to one of these exercises would take just over ten to fifteen minutes, but add in the skipping and it lengthens the workout and challenges mental strength. Try out this workout just twice a week for four weeks to see benefits in strength, stamina, and muscle tone.
