30 MIN Full Body FAT-BURNING HIIT Jump Rope WORKOUT

Welcome 👋 to this weeks 30 Minute Full Body HIIT Workout! You are going to need a set of dumbbells and your rope. Your dumbbells should be a weight that is going to challenge you not just cruise. You can always regress the weight throughout the workout if you need to so have two sets a heavy set for the leg exercises then drop down to the lighter weight for upper body if you feel like you need to.

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W O R K O U T

❤︎ Level: Intermediate
❤︎ Equipment: Rope & Dumbbells (light and heavy)
❤︎ Duration: 30 Mins
❤︎ Rounds: 3

E X E R C I S E S

① ALTERNATING LUNGE + PUSH-UPS + BASIC BOUNCE
40 SEC + 20 SEC + 30 SEC | 30 SEC REST

② DUMBBELL SQUAT + BENT LATERAL RAISE + BENT ROW + BOXER STEP
20 SEC + 20 SEC + 20 SEC + 30 SEC | 30 SEC REST

③ CONCENTRATION CURLS + PUSH-UPS + TRICEP KICKBACKS + BASIC BOUNCE
30 SEC + 20 SEC + 30 SEC + 30 SEC | 30 SEC REST

④ SEATED PIKE PRESS + LYING GLUTE BRIDGE + BOXER STEP
20 SEC + 20 SEC + 30 SEC | 60 SEC REST

⑤ STRAIGHT ARM PLANK + REAR PLANK + BASIC BOUNCE
20 SEC + 20 SEC + 30 SEC | 60 SEC REST

R E M E M B E R

This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

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L I N K S

✩ Website: https://phoenixnation.net/
✩ Instagram: https://www.instagram.com/phoenix__nation/
✩ Music: https://www.epidemicsound.com/music/featured/
✩ Rope: 👇 Get 15% OFF👇 Use Code: PHOENIX-MOVE-2
https://buyjumpropes.net

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Let’s go workout!
❤ Winter

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