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Estimated Calories Burned:
193-409

Equipment Needed:
Jump Rope

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Boxer Skips
02 - 180 Burpees
03 - Standard Skips
04 - Scramble Jacks
05 - S2S Skip Ropes
06 - Hop-Over Burpees
07 - High Knee Ropes
08 - Jack 5 Burpees
09 - 180 Skip Ropes
10 - 1-2-3 180 Burpees
11 - 1-2-3 Double Unders
12 - Side Knee Climbers
13 - ISO Hop Skips
14 - Squat Ab Burpees
15 - Hiker Hop Skips
16 - S2S Push Burpees
17 - Reverse Ropes
18 - Star Switch Burpees
19 - S2S 3-Skip Holds
20 - Long Jump Burpees
21 - Knee Hold Skips
22 - Inchworm Slams
23 - Hi-Low Ropes
24 - Dead-Man Tucks
25 - Speed Ropes

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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