A selection of all of my favourite 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.
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DESCRIPTION
JUMP ROPE CROSS OVERS TUTORIAL + WORKOUT + STRETCH AND 🎬 BLOOPERS Hey, 👋 guys here is another Jump Rope Tutorial packed with all my favourite tips and demonstrations to help you master crosses which is another essential Jump Rope Trick that you should learn to master. So in the words of 1990’s Hip Hop Duo Kriss Kross “Jump Jump The Mac Dad’ll make ya Jump jump The Daddy Mac’ll make ya Jump jump Kris Kross’ll make ya Jump jump Uh huh, uh huh Jump jump”
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
20 MINUTE FULL-BODY TABATA JUMP ROPE WORKOUT. Hey, guys this week we have a simple 20-minute full-body Tabata workout that includes some jump rope. Full body Tabata workouts are designed to be simple short and effective. This one targets the full body and can be done from home. There are 4 circuits and each circuit contains 2 exercises. You will do each exercise 4 times then have a 60-second break and move on to the next circuit. This one has a Mortal Kombat theme. So try for a Flawless Victory. For those of you wondering why I dress up sometimes. Because working out should be fun!
“ROUND 1 FIGHT” 💦.
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
CIRCUIT 1
◼︎30 SEC – BASIC BOUNCE | REST 10 SEC
◼︎30 SEC – BODYWEIGHT SQUATS | REST 10 SEC
CIRCUIT 2
◼︎30 SEC – STRADDLE CROSS | REST 10 SEC
◼︎30 SEC – PUSH-UP ROTATION | REST 10 SEC
CIRCUIT 3
◼︎30 SEC – BOXER STEP | REST 10 SEC
◼︎30 SEC – ALTERNATING REVERSE LUNGE | REST 10 SEC
CIRCUIT 4
◼︎30 SEC – FORWARD STRADDLE | REST 10 SEC
◼︎30 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
4 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
Hi Team, Today we have a 10 MIN BEGINNER JUMP ROPE WORKOUT. This workout is perfect for beginners just trying to master the art of jumping or it can be used as an awesome warm-up to your day’s training. Another way I like to utilize it is by doing 10-minute mini-workouts to break up my workday. This is a great way to get some extra volume in your training. Are you ready to get started? Lets’s GO! 💦.
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ Rounds: 3
EXERCISES
◼︎20 SEC – BASIC BOUNCE | REST 20 SEC
◼︎20 SEC – BOXER STEP | REST 20 SEC
◼︎20 SEC – BASIC BOUNCE | REST 20 SEC
◼︎20 SEC – BOXER STEP | REST 60 SEC
3 ROUNDS TOTAL | 60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
Hey Guys, Who hasn’t always wanted to be a badass, sexy ninja? Well maybe not everybody but this MORTAL KOMBAT 12 MINUTE HIIT TABATA WORKOUT is guaranteed to kick your ass Mortal Kombat Style. So put down the controller, haul yourself off the couch, and GET READY to GET SWEATY 💦. FINISH HIM/HER
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 24
❤︎ Equipment: Floor Space
EXERCISES
CIRCUIT 1
◼︎20 SEC – SQUAT KICKS | REST 10 SEC
◼︎20 SEC – JUMPING JACKS| REST 10 SEC
CIRCUIT 2
◼︎20 SEC – SQUAT PUNCHES | REST 10 SEC
◼︎20 SEC – CROSS JACKS | REST 10 SEC
CIRCUIT 3
◼︎20 SEC – SQUAT KNEES | REST 10 SEC
◼︎20 SEC – SPLIT JUMPS | REST 10 SEC
◼︎ 8 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Floor Space
Let’s go workout! ❤ Winter
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
DESCRIPTION
Hi Team, Today we have a 30 MINUTE Jump Rope Workout To Lose Weight. 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 – HALF TWISTER | REST 15 SEC
◼︎ 30 SEC – BASIC BOUNCE | REST 15 SEC
◼︎ 30 SEC – BUTT KICKS | REST 15 SEC
◼︎ 30 SEC – HALF TWISTER | REST 15 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
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
Let’s go workout! ❤ Winter
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
Let’s go workout! ❤ Winter
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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
Let’s go workout! ❤ Winter
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
DESCRIPTION
12-minute full-body Tabata workout. Hey, guys this week we have a simple 12-minute full-body Tabata workout that includes some jump rope. Full body Tabata workouts are designed to be simple short and effective. This one targets the full body and can be done from home. There are 3 circuits and each circuit contains 2 exercises. You will do each exercise 4 times then have a 60-second break and move on to the next circuit. The breaks are short so GET READY to GET SWEATY 💦.
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 24
WORKOUT
CIRCUIT 1
◼︎20 SEC – BASIC BOUNCE | REST 10 SEC
◼︎20 SEC – PUSH-UPS | REST 10 SEC
CIRCUIT 2
◼︎20 SEC – BOXER STEP | REST 10 SEC
◼︎20 SEC – SQUATS | REST 10 SEC
CIRCUIT 3
◼︎20 SEC – BASIC BOUNCE | REST 10 SEC
◼︎20 SEC – BICYCLE ABS | REST 10 SEC
◼︎4 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
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.
