Friday Fat Burner Workout

Your objective if you choose to accept it:

Warm up: 2 minutes of light jump rope, rest as needed.

Workout: Complete 2 rounds of Circuit A with 15 seconds rest in between exercises. After completing the 2nd round, rest 1.5 minutes and proceed to Circuit B. Perform this Circuit 3 times with 2 minute breaks between rounds. 

Note: During the jump rope portions feel free to incorporate any skills you like. I prefer to randomly mix it up to bring variety and have fun. Choose skills you can perform well so you can complete the workout in a timely fashion.

ARE YOU READY? LET’S DO THIS!

Circuit A

Exercise

Reps

Rest (seconds)

Squat jumps

10 15
Jump rope 100

15

Push-ups

10 15
Jump rope 75

15

Squat thrusts

8 15
Jump rope 50

60

Repeat for 2 total rounds

After 2nd round rest 2 minutes and proceed to Circuit B

 

Circuit B

Exercise Reps

Rest (seconds)

Jump rope

50

15

Forward lunges

8 each leg 15

Jump rope

120

15

Plank

30 seconds

15

Mountain climbers

30

15

Jump rope

100

15

Crunches 15

0

Leg lift hold

20 seconds

60

Repeat for 3 total rounds resting for 1 minute between each round

Got more left in the tank? Continue to jump rope for 5-10 minutes practicing your skills. This is an excellent way to polish up those criss crosses, side swings, or other moves you have been working on!

Did you like this workout? Share it with a friend!

Got a favorite workout style? Put it in the comments below and I just might tailor a workout for you!

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