This routine from Wilke and Gallagher combines jump rope, dumbbells, and bodyweight exercises. Perform five rounds, trying to beat your best time. If you stop or catch your feet while jumping rope, you must complete three burpees before resuming the workout.
Workout:
- 10 dumbbell push presses: With the dumbbells in front of your shoulders, bend at the knee by a few degrees to drop your hips straight down. In one strong motion, extend the knees and hips and let the momentum travel into the dumbbells to press them overhead.
- 20 push-ups: Keep the elbows snug to the body as you lower your chest to the ground and then raise back up.
- 30 crunches: Laying on your back, curl your trunk so you're raising your shoulder blades off the ground.
- 40 lunges: Keep your front knee over your ankle and tap back knee to the ground, practicing balance and control throughout the movement.
- 50 unbroken jump rope turns.
