Be Well Workout of the Week: Jump Rope Your Way to Ripped Muscles

Any workout that involves jump roping like a six-year-old kid is a workout we can get into.

For this workout, your going to start with a round of one exercise, and each round you’re going to add an exercise to the list, eventually ending with a round of 10 exercises.  In between each round, you’re going to jump rope for 30 seconds. Got it? Happy jumping, Be Wellers!

Be Well Workout of the Week: Jump-Rope Your Way to Ripped Muscles

Instructions: You’re going to complete 10 rounds, adding one new exercise to the set each round. Before moving on to each round, do 30 seconds of jump roping.

Round 1
5 burpees

Round 2
5 burpees
10 lunge jumps on bench (single count)

Round 3
5 burpees
10 lunge jumps on bench (single count)
15 toe taps to bench (lying on the ground, drive your knees high enough to touch your knees to the top of the bench.)

Round 4
+ 20 in-and-out abs on bench

Round 5
+ 20 tricep dips on bench

Round 6
+ 20 skiers (single count)

Round 7
+ 20 push-ups

Round 8
+ 15 bench plank rows (each side: get into plank position with hands on a bench, do a row with one arm keeping your hips square to the floor)

Round 9
+ 10 box jumps onto bench

Round 10
+ 5 pull-ups

Explanation of exercises:
Click links for how-to videos.

Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.

Lunge jump on bench: Facing away from a bench, put your right tow on the bench behind and you and lunge on your left leg. When you reach the bottom of your lunge, power through your leg to jump your left leg off the ground, landing back in a lunge. (If you don’t have a bench, just do lunge jumps on the ground.)

Toe taps: Lie on your back with arms by your side and legs in the air, knees bent at 90 degrees. Alternating left and right, gently touch your toes to the floor, pulling your belly button to your abs to keep your lower back from arching. (If it does arch, don’t bring your feet all the way to the floor.)

In-and-out abs: Sitting on a bench, grab onto the bench behind you and bring knees to chest. Drive feet out and straighten legs as you lean back, bending your arms. Then drive knees back to chest and sit back up.

Tricep dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

Skiers: Start standing with feet together. Jump to the right, land on right foot, left foot goes behind you. Push off your right foot to jump left and land on left foot, right foot goes behind you.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Plank row: In a push-up position with your hands on free weights, row one weight up and back, keeping your hips square to the floor and squeezing your shoulder blade. Lower and repeat on the other side.

Box jumps: Pick a stable surface that you can jump onto and land safely (use a step, bench in the gym, low wall outside, etc).  Start in a squat and jump from both feet to land on both feet in a squat on top of the surface.  Stand up from your squat and step back down.

Pull-ups: Suspend yourself on the pull-up bar with your hands a little wider than shoulder-width apart. Pull yourself up, keeping your body as straight as possible, until your chest reaches the bar. Slowly return to the starting position and repeat. (If you’re struggling with pull-ups, try these alternatives instead.)


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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