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All I'm using today is my jump rope and an exercise mat. If you don't have a mat, a towel should suffice and if you are working out on a carpeted floor or on grass, you may not need anything at all

If you don't have a jump rope, you can just pantomime jumping rope or you can substitute with any other kind of cardio exercise you want while I'm jumping rope, so you really do not need any equipment at all to follow along with this workout

Here's what we're doing today:
Round 1:
Pike toe tap pushups (10 reps)
Jump rope (any style): 1 set of 100

Round 2:
Pike toe tap pushups (10 reps)
Reverse crunch/straight legs down (25 reps)
Jump rope (any style): 2 sets of 100

Round 3:
Pike toe tap pushups (10 reps)
Reverse crunch/straight legs down (25 reps)
Reverse lunge + Supergirl (50 reps)
Jump rope (any style): 3 sets of 100

Round 4:
Pike toe tap pushups (10 reps)
Reverse crunch/straight legs down (25 reps)
Reverse lunge + Supergirl (50 reps)
Glute bridge raises (75 reps)
Jump rope (any style): 4 sets of 100

Round 5:
Pike toe tap pushups (10 reps)
Reverse crunch/straight legs down (25 reps)
Reverse lunge + Supergirl (50 reps)
Glute bridge raises (75 reps)
Side step-out squat + calf raise (150 reps)
Jump rope (any style): 5 sets of 100

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My jump rope: https://doubleunderwonder.com/product...
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Timestamps:
00:00 Intro
00:40 Workout tutorial w/modifications
32:22 Warmup
37:55 Workout
2:07:03 Bonus set of jump rope & bonus burpee
2:09:16 Cool down
2:15:56 Outro

Notes:
• I kind of jog in place when I'm jumping rope, but you can jump with your feet together if you prefer. If you are more advanced, you can do something more challenging like high knees or jump rope jacks for example. Any style of jump rope you want to do is fine. The only important thing is that we are counting revolutions of the jump rope (1 set of 100 = 100 revolutions of the rope)

• If you don't have a jump rope, you can just pantomime jumping rope or you can do high knees or jumping jacks, you could even just jog in place, any kind of cardio exercise is fine. So if you don't want to count reps, you could do up & down the stairs or hop on the exercise bike or the treadmill or maybe work on the heavy bag. If you opt for something like that, just treat each set of 100 with the jump rope as being roughly equivalent to +/- about 1 minute of moderate-paced cardio. So for example in Round 3, I'm doing 3 sets of 100 with my jump rope, so you could substitute with a 3-minute jog or 3 minutes on the exercise bike or the heavy bag for example

• You do not have to do the exact same versions of these exercises that I was doing, so it is very easy to increase or decrease the difficulty level of this workout to accommodate your current fitness level. Feel free to add weight or incorporate resistance bands or maybe a plyo box if you want to. You can do any variations of pushups, abs, lunges, glute bridge raises, & squats you want and there are a million variations of those exercises, so just do whatever work for you

• As always, if anything is unclear about the format, if you have questions about how to do these exercises with the proper form, or if you need any further help with beginner modifications beyond what I have already provided, please just ask. It is extremely important that you understand how to do the exercises correctly before you begin the workout so that you reduce your risk of injury and so that you get the maximum benefit out of each exercise. It is also very important to me that all of my workouts are always accessible to anyone and everyone who wants to do them with me, so I am always here to help facilitate that. Please don't hesitate to reach out if you have questions or if you need help

• Please make sure that you are working to your own level. Modify the exercises as needed, rest as needed, and shorten up your range of motion if necessary. Please don't push your body into doing anything that it is not ready to do. Challenge yourself to keep your rest breaks as short as you can, but they should be as long as you need. You should only resume the workout once you feel that you have regained enough strength and you have enough stamina to continue with good form. Please just be smart, be safe, use your common sense, listen to your body, and always make the decision that is best for you and please remember to make sure that you are not sacrificing your form for speed. It is always going to be safer and more effective to slow down and do your reps with excellent form than it is to race through the workout and allow your form to get sloppy

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