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Jump Rope, Handstand, Full-Body HIIT, Flexibility, and Mobility programs workouts and tutorials. Come and get in the BEST shape of your life!

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PHOENIX NATION

WHO WE ARE

Phoenix Nation is a husband and wife team that is passionate about Health and Fitness and thinks that it should be affordable and accessible for everybody. That's why you can access all of our content for FREE. No Sign-Up, No Memberships. Our mission is to make the world a little bit more active, a little bit more healthy and to have a lot more FUN while doing it. At this point in the spiel, it's usually the time to ask you to sign up but don't worry about that feel free to drop in anytime maybe we can learn some new skills or do a workout together! ♥️ Winter +  Darin 

LATEST WORKOUTS

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
DESCRIPTION
Want To Learn HANDSTAND For Beginners Hey everybody. Have you ever wanted to turn your world upside down and learn how to handstand? But have either been too scared or didn’t know where to start. Then this series is for you. The Beginner Handstand series covers the basics to get you started on your Handstand journey. I will be releasing a new workout each week for the next three weeks. That’s three total workouts that can be used for as long as you need to progress to the next phase of your training. You don’t need any previous experience with Handstand. Even if you never want to progress to balancing on your hands these exercises are a great conditioning tool for your shoulders and core. And a fantastic way to build body awareness. Today is Workout 1. We cover warming up and joint preparation for Handstand. Body Alignment and Strengthening exercises and finally a Cool Down Stretch. The workout is listed below. For those of you that are interested in taking your Handstand training to the next level. I highly recommend you check out our good friend Andrii Bondarenkos Handstand programs. Andrii is one of the world’s premier Handbalancers and his programs are amazing. Below is a link to his website where you can find more information. https://andriibondarenko.com/
 
❤︎ Level: Beginner
❤︎ Duration: 30 Minute

WARM-UP
◼︎ ARM CIRCLES BACKWARDS | 30 SEC
◼︎ ARM CIRCLES FORWARDS | 30 SEC
◼︎ BONDARENKOS | 30 SEC
◼︎ ELBOW CIRCLES | 30 SEC
◼︎ HIP CIRCLES | 30 SEC
◼︎ SQUAT TO PIKE | 30 SEC
◼︎ WRIST FLEXION | 30 SEC

WORKOUT
◼︎ ROUND FLAT HOLLOW BACK
3. SETS | 30 SEC
◼︎ BODY LINE FRONT | BODY LINE BACK
3. SETS | 30 SEC
◼︎ FRONT SUPPORT | REAR SUPPORT
3. SETS | 30 SEC
◼︎ BOX L HANDSTAND
4. SETS | 30 SEC

COOL DOWN
◼︎ GERMAN STRETCH | 30 SEC
◼︎ KNEELING HIP FLEXOR | 30 SEC
◼︎ T-STRETCH | 30 SEC
◼︎ PUPPY STRETCH | 30 SEC

EQUIPMENT
◼︎ Box or Benches

Let’s go workout! ❤ Winter
DESCRIPTION
Want To Learn HANDSTAND For Beginners – Workout 2 Hey everybody. Have you ever wanted to turn your world upside down and learn how to handstand? But have either been too scared or didn’t know where to start. Then this series is for you. The Beginner Handstand series covers the basics to get you started on your Handstand journey. I will be releasing a new workout each week for the next three weeks. That’s three total workouts that can be used for as long as you need to progress to the next phase of your training. You don’t need any previous experience with Handstand. Even if you never want to progress to balancing on your hands these exercises are a great conditioning tool for your shoulders and core. And a fantastic way to build body awareness. Today is Workout 1. We cover warming up and joint preparation for Handstand. Body Alignment and Strengthening exercises and finally a Cool Down Stretch. The workout is listed below. For those of you that are interested in taking your Handstand training to the next level. I highly recommend you check out our good friend Andrii Bondarenko’s Handstand Programs. Andrii is one of the world’s premier Hand balancers and his programs are amazing. Below is a link to his website where you can find more information.
 
❤︎ Level: Beginner
❤︎ Duration: 30 Minute

 

WARM-UP
◼︎ ARM CIRCLES BACKWARDS | 30 SEC
◼︎ ARM CIRCLES FORWARDS | 30 SEC
◼︎ BONDARENKOS | 30 SEC
◼︎ ELBOW CIRCLES | 30 SEC
◼︎ HIP CIRCLES | 30 SEC
◼︎ SQUAT TO PIKE | 30 SEC
◼︎ WRIST FLEXION | 30 SEC

 

WORKOUT
◼︎ ARCH TUCK PELVIS | 3 SETS x 30 SEC
◼︎ BEAR WALKS | ELEPHANT WALKS | 3 SETS x 45 SEC
◼︎ STEP KICK ARABESQUE | FRONT SUPPORT TAPS | 3 SETS x 45 + 30 SEC
◼︎ BOX TUCK HANDSTAND | 4 SETS x 30 SEC

COOL DOWN
◼︎ GERMAN STRETCH | 30 SEC
◼︎ KNEELING HIP FLEXOR | 30 SEC
◼︎ T-STRETCH | 30 SEC
◼︎ PUPPY STRETCH | 30 SEC

 

EQUIPMENT
◼︎ Box or Benches

Let’s go workout! ❤ Winter
DESCRIPTION
JUMP ROPE WORKOUT – 🐰 30 Minute | Beginner Friendly
Hey guys. With the Easter Holidays coming up I wanted to give you a 🐰30 Minute Jump Rope 0:00 0:00 Workout that’s beginner-friendly, simple, yet super effective. So if you have been overindulging a little it’s time to HOP🐰 back into some training.

JUMP ROPE WORKOUT – 🐰 30 Minute | Beginner Friendly
❤︎ Level: Beginner
❤︎ Duration: 30 Minute
❤︎ Rounds: 6

EXERCISES
◼︎ BASIC BOUNCE 30 SEC | REST 10 SEC
◼︎ SIDE STRADDLE 30 SEC | REST 10 SEC
◼︎ BASIC BOUNCE 30 SEC | REST 10 SEC
◼︎ FORWARD STRADDLE 30 SEC | REST 10 SEC
◼︎ BASIC BOUNCE 30 SEC | REST 10 SEC
◼︎ HALF TWISTER 30 SEC | REST 10 SEC
 
◼︎ There are 6 Rounds in the workout. Between each Round is a 60 Second Rest. EQUIPMENT ◼︎ None
 
Let’s go workout! ❤ Winter

DESCRIPTION
FAST AT HOME 20 MINUTE TABATA HIIT WORKOUT – FOR FAT LOSS. Hey guys this week in celebration of the upcoming Easter holiday. I have filmed a fast at home 20 Minute Tabata HIIT Workout for you to try. I like to call this one my 🐰 “EASTER BUN-BATA” 🐰 Tabata HIIT workouts are proven performers when looking for Fat Loss. In this workout, I use a set of 5kg dumbbells making it perfect for an at-home HIIT workout. So grab yourself a set of dumbbells and let’s get those Easter Buns burning.

20 MINUTE TABATA HIIT WORKOUT – EASTER BUN-BATA WORKOUT
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 20 Minute
❤︎ Rounds: 32

EXERCISES
◼︎ SQUATS 20 SEC | REST 10 SEC
◼︎ DEADLIFTS 20 SEC | REST 10 SEC
◼︎ ALTERNATING LUNGE 20 SEC | REST 10 SEC
◼︎ SUMO SQUAT 20 SEC | REST 10 SEC

◼︎ Each exercise is done for 8 Rounds you alternate between 20 seconds of work and 10 seconds of rest. There is a 60-second break between exercises. If you have never done a Tabata HIIT workout previously you can decrease the work-time to 10-15 seconds to start. You could also have more rest between exercises. It is always better to build up slowly than to do too much too soon.

EQUIPMENT
◼︎ None

Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys looking for a TONED LEGS & ROUND BOOTY 🍑 At Home Workout that you can do with NO EQUIPMENT? This 20 Minute lower body burner will get your body moving in all planes of motion. So grab a mat and let’s get those legs and booty on fire!

WORKOUT
❤︎ Level: Beginner  – Intermediate
❤︎ Duration: 24 Mins
❤︎ Rounds: 1

EXERCISES
◼︎ 40 SEC – SINGLE LEG  EXTENSION R | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG  EXTENSION L | REST 20 SEC
◼︎ 40 SEC – SIDE LIFTS R | REST 20 SEC
◼︎ 40 SEC – SIDE LIFTS L | REST 20 SEC
◼︎ 40 SEC – CROSS OVERS R | REST 20 SEC
◼︎ 40 SEC – CROSS OVERS L | REST 20 SEC
◼︎ 40 SEC – LATERAL LEG RAISE R | REST 20 SEC
◼︎ 40 SEC – LATERAL LEG RAISE L | REST 20 SEC
◼︎ 40 SEC – SIDE LEG EXTENSION R | REST 20 SEC
◼︎ 40 SEC – SIDE LEG EXTENSION L | REST 20 SEC
◼︎ 40 SEC – INSIDE LEG LIFT R | REST 20 SEC
◼︎ 40 SEC – INSIDE LEG LIFT L | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG GLUTE BRIDGE R | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG GLUTE BRIDGE L | REST 20 SEC
◼︎ 40 SEC – COSSACK SQUAT R | REST 20 SEC
◼︎ 40 SEC – COSSACK SQUAT L | REST 20 SEC
◼︎ 40 SEC – SUMO SQUAT | REST 20 SEC
◼︎ 40 SEC – ANTERIOR REACH R | REST 20 SEC
◼︎ 40 SEC – ANTERIOR REACH L | REST 20 SEC
◼︎ 40 SEC – LUNGE FWD + BWD R | REST 20 SEC
◼︎ 40 SEC – LUNGE FWD + BWD L | REST 20 SEC
◼︎ 40 SEC – CALF RAISE | REST 20 SEC
◼︎ 40 SEC – CALF RAISE TOES OUT | REST 20 SEC

EQUIPMENT
◼︎ None

Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys are you ready to light up 🔥 your CORE? My no-equipment plank core workout takes you through a 9 different exercises working both anterior and posterior. Try to main tension throughout your entire body, no sagging backs, and keep your core engaged during the work periods. If you need to take a longer rest during each exercise you can customize this workout to suit your own needs. There is also a 60-second break again you can adjust this, it’s only a guide. Are you ready to light it up? Great let’s get it….
 
WORKOUT
❤︎ Level: Beginner-Advanced
❤︎ Duration: 12 Mins
❤︎ Rounds: 2

EXERCISES
◼︎ 40 SEC – MOUNTAIN CLIMBERS | REST 20 SEC
◼︎ 40 SEC – PLANK TO DOLPHIN | REST 20 SEC
◼︎ 40 SEC – REAR PLANK | REST 20 SEC
◼︎ 40 SEC – SHOULDER TAPS | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK REACH R | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK REACH L | REST 20 SEC
◼︎ 60 SEC – REST
◼︎ 40 SEC – PLANK TWISTS | REST 20 SEC
◼︎ 40 SEC – PLANK SPIDERMANS | REST 20 SEC
◼︎ 40 SEC – STONE RUNNERS | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK R | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK L | REST 20 SEC

EQUIPMENT
◼︎ None
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
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
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

MOST POPULAR VIDEOS

DESCRIPTION
I started jump rope training in my late 30’s so the skills that I have today at 44 years of age are ALL achievable. My journey of mistakes, fails and some wins are what lead to the creation of my Jump Rope Training Program.
 
▼ Subscribe To My YouTube Fitness Channel For FREE ▼
https://www.youtube.com/c/PHOENIXNATIONFITNESS?sub_confirmation=1
 
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
Hey 👋 guys here is my latest Boxer Step Tutorial packed with all my favourite tips and demonstrations to help you master this essential Jump Rope Trick. 🥊  __________________________ Rope: 👇 Get 15% OFF👇 Use Code: PHOENIX-MOVE-2 https://buyjumpropes.net _____________
EQUIPMENT
◼︎  Jump Rope

 

Let’s go workout! ❤ Winter
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 30 SEC – BASIC BOUNCE | 15 SEC – REST
◼︎ 30 SEC – FORWARD STRADDLE | 15 SEC – REST
◼︎ 30 SEC – BASIC BOUNCE | 15 SEC – REST
◼︎ 30 SEC – SIDE SIDE SIDE JUMP | 15 SEC – REST
◼︎ 30 SEC – BASIC BOUNCE | 15 SEC – REST
◼︎ 30 SEC – SIDE STRADDLE | 60 SEC – REST
 
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
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
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
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
✨ NEW 40 Minute Jump Rope Endurance Workout are you ready to FEEL THE BURN?

WORKOUT
❤︎ Level: Intermediate/Advanced
❤︎ Duration: 40 Mins
❤︎ Rounds: 5

EXERCISES
◼︎ 60 SEC Heel to Toe + Toe to Toe + Forward Straddle
◼︎ 15 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
❤︎ Level: Beginner
❤︎ Duration: 10-15 Mins
❤︎ Rounds: 3-5

EXERCISES
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – FORWARD STRADDLE | 15 SEC – REST
◼︎ 30 SEC – BOXER STEP | 15 SEC – REST
◼︎ 30 SEC – SIDE STRADDLE | 30 SEC – REST

EQUIPMENT
◼︎  Jump Rope

Let’s go workout! ❤ Winter
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