Home Workout #27: Ultimate Tramp Workout (Plyo Hell)

ultimate tramp workout
THis is my best TRAMP Pose. lol! 

Equipment Required:

  1. A Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video).
  3. mini tramp. Note: mine was less than $50! A great affordable & FUN addition to a home gym.
For the modification exercises, you will need:
  1. medicine ball (mine is 12 pounds).
  2. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine! Dr. Sara Solomon Cross Speed Jump Rope

Always a Must!

Drink your BCAAs!

Stay hydrated with water.
  • I like to add BCAAs. Click here to read why.

Video Workout:

Set your gymboss timer for: 30 seconds WORK, 10 seconds REST. This circuit consists of 10 different exercises. Perform the circuit 3 times, which takes ~20 minutes. I did it 3 times and I thought I was going to need an inhaler after. So yah!
  1. Knees UP Mother Brown. Modification = Jump Rope (High Step)
  2. Sideways Squat Flingies. Modification = Squat Jumps
  3. Bastard Push-Ups. Modification = regular push-ups
  4. I HATE Star Jumps. Modification = Star Jumps on Floor
  5. I HATE Tuck Jumps. Modification = Burpee Push-up high knees
  6. Tramp Toe Taps. Modification = Medicine Ball Toe Taps
  7. Bipolar Triceps (ie. up/downs). Modifcation = up/downs on the floor.
  8. Plank Side Taps. Modification: feet on medicine ball
  9. The Jane Fonda. Modification = Jump Rope (High Step)
  10. Tigger Butt Jumps. Modification = Breakdancer Planks


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