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⏰ Timestamps:

0:00 - Intro
1:02 - How to do the workout
1:59 - 30 sec - jump rope reg bounce
2:39 - 30 sec - jumping jacks
3:19 - 30 sec - jump rope reg bounce
4:00 - 30 sec - butt kicks
4:40 - 30 sec - jump rope run in place
5:19 - 30 sec - front lunges
5:59 - 30 sec - jump rope run in place
6:39 - 30 sec - plank
7:19 - 30 sec - jump rope single leg (right / left)
7:59 - 30 sec - squat hold
8:39 - 30 sec - jump rope single leg (right / left)
9:18 - 30 sec - pushups
9:59 - 30 sec - jump rope boxer skip
10:38 - 30 sec - speed skaters
11:19 - 30 sec - jump rope boxer skip
11:48 - Finish workout (or repeat 2 - 3x)

Disclaimer: The information provided on the Jump Rope Dudes channel is not medical advice, nor should it be taken as a replacement for medical counsel. Jump Rope Dudes does NOT assume liability for the application of the exercises or information presented on this channel.

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