A selection of all of my favorite modalities of training. Some pure Jump Rope cardio workouts ranging in time from 10 - 40 Minutes. High-Intensity Interval Training and Tabata workouts to crank up the intensity and have you dripping in sweat. Along with Mobility and Stretching workouts that can be used to warm up or rejuvenate the body.
LATEST videos
Play Video
DESCRIPTION
Hi Guys, We love listening to our fans. And the requests have been coming for me to do a Kettlebell workout. So this week we have a 20 Minute Kettlebell Hiit Tabata WorkoutThe unique shape of the Kettlebell allows for greater endurance and smooth transition in the core lifts like swings, cleans, press, snatch, and squats. There is something about them that just feels different from holding a dumbbell. And for exercises like swings, they are the ultimate training tool. So grab yourself some Kettlebells and are you ready to get started? Let’s GO! Winter 💦 💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Mins
❤︎ Sets: 32
EXERCISES
ROUND 1 ◼︎ 20 SEC – KETTLEBELL SWINGS| REST 10 SEC | 20 SEC – THRUSTERS SETS |
ROUND 2 ◼︎ 20 SEC – SQUAT + KNEE LIFT | REST 10 | 20 SEC – BICEP CURL
ROUND 3 ◼︎ 20 SEC – GORILLA ROWS | REST 10 | 20 SEC – REVERSE LUNGE
ROUND 4 ◼︎ 20 SEC – HALOS | REST 10 | 20 SEC – ALTERNATE SHOULDER PRESS
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Kettlebells 👉 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hi Team, Today we have a 20 MINUTE JUMP ROPE TABATA WORKOUT. For those of you not familiar with the Tabata Timer we do 20 Seconds of Work followed by 10 Seconds of Rest. Each round has 8 sets and then you will get a 60 Second Break. There are a total of 4 Rounds. The 10 Second Rest is not really enough time to recover between sets so the intensity builds throughout the round. I have also added a quick stretch at the end of the workout to help assist you with your recovery.
Recovery is an essential part of your training protocol and stretching at the end of the workout can help with the body transitioning into recovery mode. For those of you new to jumping make sure to pace yourself appropriately. If there is a skill that you struggle with it is fine to substitute it for another one that will allow you to complete the workout. One of the things that I love about jump rope training say compared with riding an exercise is the fact that you have to be present when jumping. The constant threat of missing and tripping up helps me to remain present during my workouts which I believe leads to better overall results. You can very much get into a Flow state jumping.
Ok, grab a towel and a water bottle.
Are you ready to get started? Lets’s GO! 💦.
❤︎ Level: Beginner
❤︎ Duration: 20 Mins
❤︎ Sets: 32
EXERCISES
ROUND 1 ◼︎ 20 SEC – HEEL TO TOE | REST 10 SEC | 8 SETS
ROUND 2 ◼︎ 20 SEC – BUTT KICKS | REST 10 | 8 SETS
ROUND 3 ◼︎ 20 SEC – FORWARD STRADDLE | REST 10 | 8 SETS
ROUND 4 ◼︎ 20 SEC – BOXER STEP | REST 10 | 8 SETS
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Jump Rope 👉 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hi Team, Here is another fantastic Full Body HIIT Tabata Workout for you. This one is 20 Minutes and focuses on Big Compound Exercises. Using compound exercises can significantly boost the benefits of a workout. Compound exercises burn more calories. The body expends 5 calories of energy to consume 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure. Compound exercises improve intermuscular coordination. Compound exercises that involve multiple joints and move the body through all three planes of motion can improve how muscles work together to produce and control force. Compound exercises elevate the heart rate and provide a cardiovascular training benefit. Compound exercises involve large amounts of muscle tissue, this challenges the heart to pump blood to multiple areas of the body to keep the muscles fueled and active placing an increased cardio demand.
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Dumbbells
▶ My Amazon Store https://www.amazon.com/shop/phoenixnation
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hi Team,
|Today we have a 30 MINUTE FAT BURNING | AT HOME JUMP ROPE WORKOUT. This workout is perfect if you are trying to lose weight or if you are looking for a great cardio workout. Jump Rope is definitely my favorite type of conditioning training.
💥 3 Major Benefits of Jump Rope Training Are:
1. INCINERATE CALORIES Compared to jogging for 30 minutes, jumping rope actually burns more calories. According to Science Daily, “This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”
2. MAKES YOU SMARTER We know that exercise (even as little as 20 minutes) is good for the brain. But did you know that activities with BOTH physical and mental demands like jumping rope have higher impacts on cognitive functioning than exercise tasks alone (like the treadmill or stationary bike). According to the Jump Rope Institute, jumping aids in the development of the left and right hemispheres of your brain, which further enhances spatial awareness, improves reading skills, increases memory, and makes you more mentally alert.
3. CAN BE DONE ALMOST ANYWHERE A jump rope can go anywhere with you. Take it to work, gym, the park, or playground. Do it in your living room at home, warm up before your strength training or cool down after a bike ride. It’s the ultimate take-anywhere piece of cardio equipment. Now that you know some of the benefits of jumping rope. It’s time to start jumping.
Are you ready to get started? Lets’s GO! 💦.
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner
❤︎ Duration: 30 Mins
❤︎ Rounds: 6
EXERCISES
◼︎ 30 SEC – BOXER STEP | REST 15 SEC
◼︎ 30 SEC – HEEL TO TOE | REST 15 SEC
◼︎ 30 SEC – HALF TWISTER | REST 15 SEC
◼︎ 30 SEC – BOXER STEP | REST 15 SEC
◼︎ 30 SEC – HEEL TO TOE | REST 15 SEC
◼︎ 30 SEC – HALF TWISTER | REST 15 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
JUMP ROPE
⚡️NEED A JUMP ROPE?⚡️ 👇 Click below👇 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Due to the popularity of my last 4 minute Tabata, I decided to film a NEW Tabata Workout for you guys. The only equipment you will need is a bench or a chair. We understand that life is busy and we are all facing increasing demands on our time. The good news is that science is now telling us that one of the best forms of exercise you can do is some form of short High-Intensity Interval Training.
Some of the health benefits of this type of training are:
◼︎ Helping to slow the aging process
◼︎ Increasing the growth of brain cells
◼︎ Improving insulin sensitivity
◼︎ Assisting with the loss of internal visceral fat
◼︎ Increasing mitochondrial numbers and function
◼︎ Losing weight
The evidence for this type of training is growing by the day. Some studies showing that a 10 minute HIIT workout can be just as effective as 45 minutes of steady-state cardio. Remember the intensity of the work periods needs to be high and that is very individual. Go as hard as your current level allows you. By the end of the workout, you should be out of breath.
As I stated in one of my previous posts because of the length of these workouts it may be possible to do multiple workouts in a day. I have been known to squeeze in some training while preparing a meal.
As a minimum to receive the benefits you should aim at doing at least 2 sessions per week. As Lao Tzu once said, ” The journey of a thousand miles begins with one step.”
Are you ready to get started. Let’s GO! Winter❄️
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EXERCISES
◼︎ Jump Jacks
◼︎ Push-Up Rotation
◼︎ Single-Leg Deadlift
◼︎ Frog Jumps
◼︎ Walk-Out – Walk-In
◼︎ Split Jumps
◼︎ Plank Shoulder Taps
◼︎ Tricep Bench Dips
◼︎ Squat Alternating Knee Lifts
◼︎ Stone Runners
◼︎ Alternating Forward Lunge
◼︎ Mountain Climbers
◼︎ Jump Squat With Half Turn
◼︎ Alternating Sit Throughs
◼︎ Skater Lunge
◼︎ Burpee
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
Bench or Chair
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hi Team, Today we have a 30 MINUTE Jump Rope Workout To Lose Weight. This a great Fat-Burning and Cardio workout. In today’s workout, there is a skill that can be a little tricky called FAKE EB. If you find this exercise too difficult just substitute it for something you can do. This goes for all the different exercises pick ones that you can complete for the required time. There are so many benefits to using Jump Rope as your cardio conditioning tool of choice. Improved coordination, high-level fat-burning, and the best part loads of FUN
Are you ready to get started? Lets’s GO! 💦.
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner
❤︎ Duration: 30 Mins
❤︎ Rounds: 36
EXERCISES
◼︎ 30 SEC – BASIC BOUNCE | REST 15 SEC
◼︎ 30 SEC – BUTT KICKS | REST 15 SEC
◼︎ 30 SEC – HEEL TO TOE | REST 15 SEC
◼︎ 30 SEC – SIDE STRADDLE | REST 15 SEC
◼︎ 30 SEC – FULL TWISTER | REST 15 SEC
◼︎ 30 SEC – HALF TWISTER | REST 15 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
JUMP ROPE
⚡️NEED A JUMP ROPE?⚡️ 👇 Click below👇 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hi Team, Here is our first awesome 20 Minute Full Body BEACH Tabata Workout for you to try. The only piece of equipment you need is a set of Resistance Bands or substitute with a set of light dumbbells. I filmed this workout on my recent holiday. I wanted to show people that you don’t need access to a lot of equipment to stay in shape. A set of bands and 20 minutes is enough to get in a challenging workout. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
SUPERSET 1
◼︎ 20 SEC – BAND SHOULDER PRESS | REST 10 SEC
◼︎ 20 SEC – BODYWEIGHT SQUATS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – BAND PULL APART | REST 10 SEC
◼︎ 20 SEC – ALTERNATING LUNGES | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – BAND LATERAL RAISE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING ANTERIOR REACHES | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – BAND BICEP CURLS | REST 10 SEC
◼︎ 20 SEC – ALTERNATING REVERSE LUNGES | REST 10 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Resistance Band or Light Dumbbells
▶ My Amazon Store
https://www.amazon.com/shop/phoenixnation
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hi Team, Today we have a Jump Rope Workout To Lose Weight | 20 MINUTE. This a great Fat-Burning and Cardio workout. There are so many benefits to using Jump Rope as your cardio conditioning tool of choice. Improved coordination, high-level fat-burning, and the best part loads of FUN Are you ready to get started? Lets’s GO! 💦.
❤︎ Level: Beginner
❤︎ Duration: 30 Mins
❤︎ Rounds: 6
EXERCISES
◼︎ 30 SEC – BASIC BOUNCE | REST 15 SEC
◼︎ 30 SEC – BUTT KICKS | REST 15 SEC
◼︎ 30 SEC – BOXER STEP | REST 15 SEC
◼︎ 30 SEC – SIDE STRADDLE | REST 15 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Jump Rope
⚡️NEED A JUMP ROPE?⚡️ 👇 Click below👇 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
FAST 7 MINUTE DUMBBELL HIIT WORKOUT | TABATA. Hey guys this workout is for those of you who are short on time and still want an effective workout. You don’t need a lot of space or equipment. In Einstein’s Special Theory Of Relativity, he determined that time is relative – in other words, the rate at which time passes depends on your frame of reference. This workout may only be 7 minutes long but depending on how hard you are working 7 minutes can seem like a long time. So let’s bring it.
❤︎ Level: Beginner/Advanced
❤︎ Equipment: Dumbbells 5 kg (use heavier dumbbells for increased intensity)
❤︎ Duration: 7 Mins
❤︎ Rounds: 7
EXERCISES
◼︎ 40 SEC – SQUATS | REST 20 SEC
◼︎ 40 SEC – BENT ROWS | REST 20 SEC
◼︎ 40 SEC – ALT DUMBBELL CLEAN & PRESS | REST 20 SEC
◼︎ 40 SEC – ALT PLANK ROW | REST 20 SEC
◼︎ 40 SEC – ALT DUMBBELL CURL | REST 20 SEC
◼︎ 40 SEC – OVERHEAD TRICEP EXTENSION | REST 20 SECS
◼︎ 40 SEC – DEADLIFTS | REST 10 SEC
EQUIPMENT
◼︎Dumbbells
▶ My Amazon Store
https://www.amazon.com/shop/phoenixnation
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Here is an awesome 20 Minute Full Body Tabata Workout for you to try. The only piece of equipment you need is a set of Dumbbells. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
SUPERSET 1
◼︎ 20 SEC – ALTERNATING LUNGE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING PLANK ROWS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – SINGLE LEG DEADLIFT | REST 10 SEC
◼︎ 20 SEC – PUSH-UPS | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – COSSACK SQUAT | REST 10 SEC
◼︎ 20 SEC – ONE ARM SNATCH | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – RUSSIAN TWIST | REST 10 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Dumbbells
▶ My Amazon Store
https://www.amazon.com/shop/phoenixnation
Let’s go workout! ❤ Winter
most popular
Play Video
DESCRIPTION
4-Minute Fat-Burning Workout | Tabata for Beginners Due to the popularity of my last 4 minute Tabata, I decided to film a new 4 Minute Fat-Burning Workout Tabata workout for you to try. Again the format will be 20 Sec of Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. Some people may say what good is a 4-minute workout? Well, Time is one of the biggest barriers that people face when trying to get into shape. Mico workouts can be squeezed into someone’s busy schedule at regular intervals are becoming more and more popular. You might be able to do this workout 3 times in a day. Ingvar Kamprad founder of Swedish furniture giant said “You can do so much in ten minutes’ time. Ten minutes, once gone, are gone for good. Divide your life into 10-minute units and sacrifice as few of them as possible in meaningless activity.”
❤︎ Level: Beginner
❤︎ Duration: 4 Mins
❤︎ Rounds: 8
EXERCISES
◼︎20 SEC – JUMPING JACKS | REST 10 SEC
◼︎20 SEC – PUSH-UP ROTATION | REST 10 SEC
◼︎20 SEC – SINGLE LEG DEADLIFT| REST 10 SEC
◼︎20 SEC – FROG JUMPS | REST 10 SEC
◼︎20 SEC – PLANK UP AND DOWNS | REST 10 SEC
◼︎20 SEC – SKATER LUNGE| REST 10 SEC
◼︎20 SEC – PUSH-UP SHOULDER TAPS | REST 10 SEC
◼︎20 SEC – BURPEES | REST 10 SEC
EQUIPMENT
◼︎None
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
How to Jump Rope Like A Boxer Hey 👋 guys here is my How to Jump Rope Like A Boxer Tutorial packed with all my favourite tips and demonstrations to help you master the Boxer Step which is one of the essential Jump Rope Tricks you should learn. So get ready to float like a butterfly and sting like a bee as we learn How to Jump Rope Like A Boxer.
EQUIPMENT
◼︎Jump Rope
⚡️NEED A JUMP ROPE?⚡️ 👇 Click below👇 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
Play Video
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6
EXERCISES
◼︎ 30 SEC Boxer Step + 10 SEC Rest
◼︎ 30 SEC Basic Bounce + 10 SEC Rest
◼︎ 30 SEC Boxer Step + 10 SEC Rest
◼︎ 30 SEC Basic Bounce + 10 SEC Rest
◼︎ 30 SEC Boxer Step + 10 SEC Rest
◼︎ 30 SEC Basic Bounce + 10 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
⚡️NEED A JUMP ROPE?⚡️ 👇 Click below👇 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
Hey everyone! Now I have to be honest I thought about not uploading this workout for a few reasons.
1️⃣ I tested this workout the other day and got through it well hence why I called it Beginner.
2️⃣ I made the mistake of training my upper body the night before so I struggled to do the Knee Push-Ups and Mountain Climbers. Eight rounds with only 10-sec rest were brutal! This wasn’t my strongest performance so felt a little bummed.
3️⃣ Normally my dogs are in a room when we film but for some reason, they were out roaming. So apologies for having to look at my Shiba’s 🐕 butt!
4️⃣ Being a perfectionist can be paralyzing at times so in 2021 it’s about getting content out to you guys even if I fail, make a mistake or think I could have done better. Because life isn’t perfect and neither is your training journey.
🤗 So join me in having a go at this workout as it was a sweaty full-body workout! TAG @phoenix__nation
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 8 Of Each Exercise
EXERCISES
◼︎ 20 SEC – RUNNING | REST 10 SEC
◼︎ 20 SEC – KNEE PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
◼︎ 60 SEC – REST at the end of each round
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
SEXY AB WORKOUT | 12 MINUTE – NO EQUIPMENT Hi guys, Today it’s a Sexy Ab Workout for you to try. Strong is the new sexy and nothing says strong like a well-defined set of abs. This 12 Minute – No Equipment workout is one of my favorites and it’s great way of lighting up those ab muscles. We are going to do 40 seconds of work with 20 seconds break between exercises. Remember to try and keep those abs engaged throughout the workout. I also find that contracting hard with each repetition is a great way to really bring out the definition. Let’s go set those abs on fire 🔥
❤︎ Level: Beginner
❤︎ Duration: 12 Minute
WORKOUT
◼︎CRUNCHES 40 SEC | 20 SEC REST
◼︎TWISTING CRUNCH R 40 SEC | 20 SEC REST
◼︎TWISTING CRUNCH L 40 SEC | 20 SEC REST
◼︎HEEL TOUCHES 40 SEC | 20 SEC REST
◼︎HOLLOW HOLD 40 SEC | 20 SEC REST
◼︎RUSSIAN TWIST 40 SEC | 20 SEC REST
◼︎MOUNTAIN CLIMBERS 40 SEC | 20 SEC REST
◼︎BICYCLE CRUNCHES 40 SEC | 20 SEC REST
◼︎HIGH FLUTTER KICKS 40 SEC | 20 SEC REST
◼︎TUCK UPS 40 SEC | 20 SEC REST
◼︎TOE TOUCHES 40 SEC | 20 SEC REST
EQUIPMENT
◼︎ Yoga Mat
Let’s go workout! ❤ Winter
WORKOUTS
PROGRAMS
FREE TRAINING PROGRAMS to help you on your Fitness journey. You will find a selection of full programs that you can follow. Whether you want to get Sexy in Six Weeks. Learn how to do a Handstand or achieve that first Pull-Up. With new programs added on a regular basis. Come and workout with me and get in the BEST SHAPE OF YOUR LIFE!
TUTORIALS
Free Tutorials to help you get the most out of your Fitness Journey. Learn Jump Rope Tricks. How to start training Handstand. As well as achieving that first-ever Pull-Up. Most importantly with new tutorials added on a regular basis, you will always have something new to learn. This will not only make your training more Fun + Interesting it will help take your fitness to new heights.
