Who said a simple workout can’t be challenging?! We’re here to tell you that it most certainly CAN be! Jump ropes and dumbbells can be as advanced as you make them. Luckily, Karrah has built out three awesome sets of circuits so you can’t cheat yourself out of a killer burn! If you are hoping to achieve a light to moderate workout, repeat the circuits as demonstrated in the video. For a more advanced route, we recommend 3-4 sets of each to really push yourself.
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40 Seconds Regular Jumps
Nothing complicated about this one. Do jump ropes for 40 seconds to get your heart rate up to start this circuit. Try to keep your jumps low and the rope moving fast.
15 Dumbbell Squat to Press
Take a pair of dumbbells, and hold them up by your shoulders. With your legs just outside shoulder width, squat down to parallel. When you stand back up, press the dumbbells over your head.
15 Dumbbell Ab Slams
Hold a dumbbell with both hands, and lay on your ab mat. Pull your feet up towards your butt and touch your heels together. Lay down and extend your arms over your head until the dumbbell touches the ground. Now pull yourself up to with your abs, and touch the dumbbell to your feet.
40 Seconds High Knees
This is similar to your regular jump ropes, but instead of leaving your feet low and fast, slow the speed and raise your knees higher. Speed up as you get better at this movement.
15 Glute Bridge and Chest Press
Lay on your back with your legs bent so your feet are flat on the ground. Raise your hips up and hold a glute bridge. With dumbbells in each hand, press them upwards and back down until your elbows touch the ground. Try to engage your glutes the whole time to really feel the burn in the whole body.
10 Dumbbell Overhead Side Bend
Hold one dumbbell with one hand over your head. Spread your legs to a little wider than shoulder width. Put your other hand on your hip, and bend towards that side. Keep your upper arm straight, and bend laterally to the side. Pull yourself back up with your abs. Do 10 reps with each arm.
40 Second Hip Twists
You will do a normal jump rope exercise, but with twist… literally. Place both feet together and with each jump, you will rotate your feet side to side. Really control your abs so you can do this movement fluently.
10 Curtsy Squats and Curl
Hold a pair of dumbbells in each hand, and set your feet wider than shoulder width. With the dumbbells to your sides, step your foot behind and across your other leg to go into a curtsy squat. Bring your back knee close to the ground. As you come up, do a hammer curl with both dumbbells. Go right into your curtsy squat the other way as you lower the dumbbells back to your side. Do 10 reps per side.
15 Bow and Arrow Squat Pulls
Don’t let this fancy name confuse you, this is a very similar movement to a dumbbell row. Hold dumbbells in each hand and bend over with your back straight. You can slightly bend your legs to help hold the dumbbells just above the ground. Row one of the dumbbells up, and rotate your chest to the same side as you do it. This will allow you to pull the dumbbell back even further. You can slightly rise up during each row to help pinpoint your back muscles. Alternate arms every rep, and do 15 reps per arm.