Jump Rope & Bodyweight Circuit

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1 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This program is a 1-day, beginner-level, bodyweight circuit that utilizes a jump rope to elevate heart rate and respiration to ensure maximal calorie burn.

You will begin with a few minutes of jumping rope followed by 5 bodyweight exercises. Once this is completed, you will jump rope (longer) and then asked to perform another round of five bodyweight exercises.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1

Total Body Workout 14 exercises, 11 mins

Jump Rope	0x0 reps • 120s	rest: 1s
Prisoner Squat	1x0 reps • 30s	rest: 20s
Mountain Climber	1x0 reps • 30s	rest: 15s
Air Bike	1x0 reps • 30s	rest: 15s
Bridge	1x10 reps • 30s	rest: 20s
Push-Up	1x0 reps • 30s	rest: 20s
Jump Rope	0x0 reps • 180s	rest: 1s
Prisoner Squat	1x0 reps • 35s	rest: 20s
Mountain Climber	1x0 reps • 35s	rest: 15s
Air Bike	1x0 reps • 35s	rest: 15s
Single-Leg Glute Bridge	1x0 reps • 35s	rest: 20s
Push-Up (Close Hand)	1x0 reps • 35s	rest: 20s
Jump Rope	0x0 reps • 240s	rest: 1s
Extended Arm Child Pose	1x0 reps • 90s	rest: 15s