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Core Workout: Jump Rope + Dumbbell Clean & Jerks + Sit Ups

September 14, 2020

Core Workout: Jump Rope + Dumbbell Clean & Jerks + Sit Ups

Hey there! Welcome to this garage / at homestyle workout. 

Before The Workout:

This workout can be done in a small space. All you need is a jump rope, a pair of dumbbells, and if you wish, a yoga mat or carpet.

If you don’t have a jump rope, don’t worry! I will teach you a variation using only your body weight. You can also use just one dumbbell for the clean & jerks.

 

 


During the Workout:

This workout should take you 20 minutes or less. For each round, you will try to go as fast and efficiently as possible. 

You're going to do a descending jump rope ladder while your dumbbell work and your sit ups stay the same. 

 

First round: 100 double unders, 20 dumbbell clean & jerks, 25 butterfly sit ups

Second round: 80 double unders, 20 dumbbell clean & jerks, 25 butterfly sit ups

Third Round: 60 double unders, 20 dumbbell clean & jerks, 25 butterfly sit ups

Fourth Round: 40 double unders, 20 dumbbell clean & jerks, 25 butterfly sit ups

Fifth Round: 20 double unders, 20 dumbbell clean & jerks, 25 butterfly sit ups

 

To see the correct form for each of the exercises, check the video.

Tips:

  • If you don’t have a jump rope, do double taps. Just jump in the air and double-tap your belly twice before your feet hit the ground. Each time your feet reach the ground, that counts as one. (Watch the video for a demonstration)
  • If you do have a jump rope, but you don't have double unders, just jump as you always do.
  • Always check your breath!
  • If your shoulders start burning too much, you can break the reps in two sets of 50 or four sets of 25 for the jump rope - or two sets of 10 for the dumbbell clean & jerks. Adjust the numbers as needed.

Hope you had fun!




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