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⏰ Timestamps:

0:00 Intro
0:30 Intensity matters!
1:05 Begin workout
1:10 1 min jump rope freestyle
2:08 rest
2:18 30 sec jump squats
2:50 rest
3:00 1 min jump rope run in place
3:58 rest
4:08 30 sec high knees
4:38 rest
4:48 1 min jump rope freestyle
5:47 rest
5:57 30 sec jumping lunges
6:27 rest
6:37 1 min jump rope mummy kicks
7:37 rest
7:47 30 sec hand over hand pushups
8:18 Finish workout (or repeat)

Disclaimer: The information provided on the Jump Rope Dudes channel is not medical advice, nor should it be taken as a replacement for medical counsel. Jump Rope Dudes does NOT assume liability for the application of the exercises or information presented on this channel.

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