It’s time to JUMP into Spring with this week’s WOW!

Grab a jump rope to complete this 20 minute workout. No jump rope? No problem! You can mimic the movements without it. Complete the below Tabata Mashup: 20 seconds of work followed by 10 seconds of rest, alternating movement A and B, for a total of 4 minutes. Take a 1 minute water break, then complete rounds 2, 3, 4 using the same structure but subbing in new exercises!

 

Round 1: 
20 sec two feet jump
10 sec rest
20 sec lateral jump squat
10 sec rest
Repeat 3 more times


Round 2:
20 sec jumping jacks
10 sec rest
20 sec traveling push up
10 sec rest
Repeat 3 more times


Round 3:
20 sec high knees
10 sec rest
20 sec lateral lunge
10 sec rest
Repeat 3 more times
 

Round 4:
20 sec single leg hop
10 sec rest
20 sec plank up
10 sec rest
Repeat 3 more times

Exercise Guide / How To 


Two feet jump: With feet together, swing the jump rope forward over your head. Jump a few inches off the ground, and over the jump rope. Land softly on your toes and repeat for 20 seconds.

Lateral jump squat: Place the jump rope on the floor in a straight line. Begin on one side of the rope with feet hip width apart and knees bent. Jump laterally off both feet to the other side of the rope. Land softly and bend the knees into a squat. Jump laterally back over the rope and repeat for 20 seconds.

Jumping jacks (jump rope style): Swing the jump rope forward over your head. Jump the feet apart and then back together, like a jumping jack while continuing to swing the rope overhead.

Traveling push up: Place the jump rope on the floor in a straight line. Begin in a high plank position on one side of the rope. Move the arm and leg closest to the rope to the other side, and bend the arms lowering the body into a push up (you should be directly over the rope). Press back up, and move to the opposite side of the rope from the start position.

High knees (jump rope style): Swing the jump rope forward over your head. Jump from foot to foot, bringing your knees up towards the chest while continuing to swing the rope overhead.

Lateral lunge + knee drive: Place the jump rope on the floor in a straight line. Stand on one side of the rope. Step side into a lateral lunge over the rope (one leg bent, the other straight) putting the weight in the heels to engage the glutes and hamstrings. Push off the bent leg, and drive that knee up to the chest while balancing on the stationary leg. Second time through, lunge to the other side.

Single leg hop: Swing the jump rope forward over your head, and hop on one foot. Repeat for 20 seconds. Second time through, hop on the other foot.

Plank up: Start in a high plank position. Put one elbow on the ground, followed by the other. Do the same back up into the high plank position. Make sure your shoulders are directly over your elbows the whole time.

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