Mop the Floor Sweat Blast + Upper Body

Equipment: Stool or High Chair + Jump Rope
I set my interval timer for 10 rounds of 1 minute work and 1 minute rest, though I guess you can say that there’s no actual rest.  The “rest” period for this work out will be spent using your jump rope.  It’s fairly straightforward and time goes by quickly, but it’ll still leave you dripping.  Remember to push yourself.  Feel free to love and hate me :)

  1. Squat – Reverse Lunge and Kick Combo (RIGHT)- 1 minute
    JUMP ROPE- 1 minute
  2. Squat – Reverse Lunge and Kick Combo (LEFT)- 1 minute
    JUMP ROPE- 1 minute
  3. Push Up – Squat Thrust – Diagonal Knee Tuck Combo- 1 minute
    JUMP ROPE- 1 minute
  4. High, Side Step Up with Ab Crunch (RIGHT)- 1 minute
    JUMP ROPE- 1 minute
  5. High, Side Step Up with Ab Crunch (LEFT)- 1 minute
    JUMP ROPE- 1 minute
  6. Bench Jump Overs or Donkey Jumps- 1 minute
    JUMP ROPE- 1 minute
  7. Two Sumo Squat Jumps and Burpee- 1 minute
    JUMP ROPE- 1 minute
  8. Suicides- 1 minute
    JUMP ROPE- 1 minute
  9. Elevated Plank Climbers- 1 minute
    JUMP ROPE- 1 minute
  10. Mountain Climbers
    JUMP ROPE- 1 minute

UPPER BODY WORK OUT: 4 sets of 10-12

  1. Standing Palm In One Arm Dumbbell Press
  2. Wide Grip Lat Pull Down
  3. Skull Crushers
  4. Barbell Curls
  5. Military Press
  6. Bent Over Rows
  7. Close Grip Front Lat Pulldown

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