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LATEST WORKOUTS

DESCRIPTION
Hey ✌️ guys my NEW 30 Min Fat Burning HIIT Workout has got some of my favorite lower body exercises. This workout can be done at home. You are going to need a kettlebell or dumbbell and a rope HOWEVER if you don’t have these you can use your own bodyweight instead.
 
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 4

EXERCISES
◼︎ 30 SEC – BASIC BOUNCE or JUMPING JACKS
◼︎10 REPS – KETTLEBELL SWINGS
◼︎ 10 REPS ES – ANTERIOR REACH
◼︎ 10 REPS ES – SIDE LUNGE
◼︎ 30 SEC – BOXER STEP or HIGH KNEES
◼︎ 10 REPS – SUMO SQUAT
◼︎ 10 REPS ES – REVERSE LUNGE
◼︎ 10 REPS – STIFF-LEG DEADLIFT
◼︎ 30 SEC – BASIC BOUNCE or JUMPING JACKS
 
◼︎ 60 SEC – REST at the end of each round

EQUIPMENT
◼︎ Jump Rope, Kettlebell or Dumbbell
 
👉 NOTE:
The breaks between exercises are just a guide in this video so please adjust them to suit your own fitness level. In this video I am using an 8 kg kettlebell again chose a weight that is going to challenge you without compromising your form.

Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 Guys now that you have had a chance to master the Boxer Step it’s time to get to work and test out the footwork in my latest 30 Minute Jump Rope Workout for Weight Loss. 👉 I also included a series of Cool Down Stretches for you to follow along to at the end. Get your rope, grab a bottle of water and clear some space cause we are ready to start!
 
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6

EXERCISES
◼︎ 30 SEC – BASIC BOUNCE | REST 10 SECS
◼︎ 30 SEC – BOXER STEP | REST 10 SECS
◼︎ REPEAT 3 X TIMES IN EACH ROUND
 
COOL  DOWN STRETCHES
◼︎ 20 SEC EACH SIDE – HIP FLEXOR
◼︎ 20 SEC EACH SIDE – SPIDER LUNGE
◼︎ 20 SEC ES – KNEELING ACHILLES
◼︎ 20 SEC EACH SIDE – QUADRICEP
◼︎ 20 SEC EACH SIDE – CALF
◼︎ 20 SEC – HAMSTRING TO FINISH

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys for this workout you are going to need a set of dumbbells. I am using 3 kg and would suggest that you use a weight that is going to challenge you aerobically without compromising form.
 
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 3
 
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS
◼︎ 20 SEC – SHOULDER PRESS
◼︎ 20 SEC – FWD LUNGE + LATERAL RAISE
◼︎ 20 SEC – BENT-OVER ROWS
◼︎ 20 SEC – SIDE LUNGE + PUSH
◼︎20 SEC – BICEP CURLS + PUSH
◼︎20 SEC – POST LUNGE + UPRIGHT ROW
◼︎ 20 SEC – RUSSIAN TWISTS
◼︎ REST 10 SECS BETWEEN EXERCISES
 
EQUIPMENT
◼︎ Jump Rope
 
Let’s go workout! ❤ Winter
DESCRIPTION
Hey, everyone. I often get asked, “Do you lift weights?” The answer is yes ABSOLUTELY!
 
My physique is built by using various training modalities over many years. This year my goal is to share with you guys how I train as it is much more than Jump Rope. Jump Rope is the smallest part of my training. Now, this is not meant, to discourage those who only want to use jump rope training however, I do suggest that you try some of the NEW workouts and programs that I have coming so that you can build a strong and mobile physique that enables you to train for many years to come.

WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3 – 5
 
EXERCISES
◼︎ 8 REPS x DB CLEAN & PRESS
◼︎ 5 REPS x DB BENCH PRESS
◼︎ 10 REPS x EACH SIDE DB BICEP CURL
◼︎12 REPS x BENCH TRICEP DIP

TRAINING TIPS
◼︎The first round is your warm-up so use the light DB SET. The second round uses a heavy set for clean & press and bench press.
◼︎This is your workout so you can play around with the weights that you use along with the rest periods and rounds.
 
EQUIPMENT
◼︎ Equipment: Dumbbells Light & Heavy Set, Bench or Chair

Let’s go workout! ❤ Winter
DESCRIPTION
HAPPY NEW YEAR 🎊 everyone! I hope that you all had a wonderful festive season and got to enjoy some quality time with family. NOW it’s time to get back into some jumping. So to kick start you off I have create a 20 Minute Jump Rope Workout with 25 sec of work and 10 sec rest. The skills can be adjusted if you are not able to follow along with what is in the video. If you are NEW to Jump Rope Training slowly work your way up to the 5 rounds and like always adjust the work to rest periods to suit your own fitness level. If you need help with learning the Beginner Jump Rope Skills click here for my tutorials to get you on the right track ▼

WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 20 SEC – BASIC BOUNCE 10 SEC REST
◼︎ 20 SEC – HIGH KNEES 10 SEC REST
◼︎ 20 SEC – BASIC BOUNCE 10 SEC REST
◼︎ 20 SEC – BUTT KICKS 10 SEC REST
◼︎ 20 SEC – BASIC BOUNCE 10 SEC REST
◼︎ 20 SEC – SIDE STRADDLE
 
◼︎ 60 SECS REST BETWEEN ROUNDS

EQUIPMENT
◼︎  Jump Rope

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

Let’s go workout! ❤ Winter

MOST POPULAR

DESCRIPTION
❌ Can you spot the MISTAKE that I made? I hope that you enjoy this Tabata Workout with 20 sec of work 10 sec rest that you can do at home. Let me know what you think as it’s going to be a HUGE 2021 with lots of exciting things planned for you.
 
🎄 Wishing you all a happy and safe festive season and see you soon!

WORKOUT
❤︎ Level: Beginner 
❤︎ Duration: 4 Mins
❤︎ Rounds: 1 more if you wish

EXERCISES
◼︎ Jump Jacks
◼︎ Tricep Dips
◼︎ Stone Runners
◼︎ Squats
◼︎ Push-Up Rotation
◼︎ Forward Lunge
◼︎ Mountain Climbers

EQUIPMENT
◼︎ Yoga mat and Bench or ChairRope
 
Let’s go workout! ❤ Winter
DESCRIPTION
Are you ready to BURN 🔥 your entire body? This weeks 30 Min workout is all about Jump Rope. We kick start with Boxer Step for 30 sec then rest for 10 sec. Next up is Side Straddle finished off with Basic Bounce. We repeat these in each round aiming for a total of 6 rounds. If you are NEW to Jump Rope Training slowly work your way up to the 6 rounds and like always adjust the work to rest periods to suit your own fitness level.

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6

EXERCISES
◼︎ 30 SEC – BOXER STEP
◼︎ 30 SEC – SIDE STRADDLE
◼︎ 30 SEC – BASIC BOUNCE
◼︎ 30 SEC – BOXER STEP
◼︎30 SEC – SIDE STRADDLE
◼︎ 30 SEC – BASIC BOUNCE

◼︎ 10 SEC REST BETWEEN EXERCISES

◼︎ 60 SEC REST BETWEEN ROUNDS

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
It’s time to get those hands up ready for some Boxing 🥊 Action in this Full Body HIIT Workout where we are going to get your entire body moving. We are going to be jumping, toning your legs, and getting that core working hard. I am using a light pair of dumbbells so pick use a weight that you can execute the exercise for the entire duration with great form. Long-term consistency trumps short-term intensity.

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3

EXERCISES
◼︎ 30 SEC – BOXER STEP + STRAIGHT PUNCHES + UPPERCUTS
◼︎ 30 SEC – REST
◼︎ 30 SEC – BOXER STEP + SUMO SQUARS + SPLIT JUMPS
◼︎ 30 SEC – REST
◼︎ 30 SEC – BOXER STEP + PLANK KNEE INS + BOXER STEP + RUSSIAN TWISTS
◼︎ 60 SEC – REST BETWEEN ROUNDS

EQUIPMENT
◼︎  Jump Rope + Dumbbells (Light)

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.

Let’s go workout! ❤ Winter
DESCRIPTION
Welcome 👋 to this weeks 30 Minute Full Body HIIT Workout! You are going to need a set of dumbbells and your rope. Your dumbbells should be a weight that is going to challenge you not just cruise. You can always regress the weight throughout the workout if you need to so have two sets a heavy set for the leg exercises then drop down to the lighter weight for upper body if you feel like you need to.

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3

EXERCISES
◼︎ ALTERNATING LUNGE + PUSH-UPS + BASIC BOUNCE 40 SEC + 20 SEC + 30 SEC | 30 SEC REST
◼︎ DUMBBELL SQUAT + BENT LATERAL RAISE + BENT ROW + BOXER STEP 20 SEC + 20 SEC + 20 SEC + 30 SEC | 30 SEC REST
◼︎ CONCENTRATION CURLS + PUSH-UPS + TRICEP KICKBACKS + BASIC BOUNCE 30 SEC + 20 SEC + 30 SEC + 30 SEC | 30 SEC REST
◼︎ STRAIGHT ARM PLANK + REAR PLANK + BASIC BOUNCE 20 SEC + 20 SEC + 30 SEC | 60 SEC REST

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
DESCRIPTION
Hi, are you ready to 🔥 BURN that unwanted weight? This 20 Minute Jump Rope Workout I have put together is going to get that heart rate pumping as we kick start with Running Crosses for 20 sec. If you can’t perform any of the jump rope tricks simply substitute until you can master without tripping up. We want to keep the heart rate up for this one!

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 20 sec – Running Crosses | 15 Sec Rest
◼︎ 20 sec – Boxer Step | 15 Sec Rest
◼︎ 20 sec – Running Crosses | 15 Sec Rest
◼︎ 20 sec – Boxer Step | 15 Sec Rest
◼︎ 20 sec – Running Crosses | 15 Sec Rest
◼︎ 20 sec – Boxer Step | 60 Sec Rest

REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.
 
EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter

WORKOUT WITH WINTER

Winter Phoenix

A combination of all my favourite modalities that I use in my training. Join me for workouts, tutorials, and all things fitness. Suitable for home or gym training.

Friends of the nation

Andrii Bondarenko

We work with some of the most talented athletes in the world to create programs that will help you to take your  training to the next level.

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