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Workout
Jump Rope -- Bounce
Explosive Push Up on a Medicine Ball
Requires:
Medicine Ball
Pull-up
Requires:
Pullup Bar
Push Jerk
Requires:
Barbell
Straight-leg Sling Sit-ups
Requires:
No Equipment Needed
Pushups - Dive Bomb
Requires:
No Equipment Needed
Squat Thrust
Requires:
No Equipment Needed
Jumping lunge
Requires:
No Equipment Needed
Barbell Rollout
Requires:
Barbell
Jump Rope -- Bounce
View Instructions
Equipment
Jump Rope
Muscle Groups
Full Body
Purposes
Quickness
Metabolic conditioning.
Speed.
Sets
Reps
Distance
Duration
150
Tempo
Intensity (% of Max)
Weight Load
Rest Period
Explosive
Description
Jump with your feet together.
Jump high enough to clear the rope under the feet.
Land softly.
Repeat for a specified number of reps.
ProTip
Jump once per swing of the rope.
Mistakes
Double bouncing
Jumping with the feet apart.
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