Home Workout #28: Hellacious Arm Workout
Jump Rope Tricks! I was taught by the best rope jumper in the world, Olympian Buddy Lee! Buddy trained me how to teach YOU to jump the right way.
Equipment Required:
- A Gymboss Timer
- Shock-absorbing surface, such as interlocking floor mats.
- A Kettlebell: I used 1 25 pound kettlebell.
- Dumbbells: I used two 12-pound dumbbells and one 20 pound dumbbell.
- A workout bench (or a chair).
- A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!
Always a Must!
- Read my workout rules before you begin!
Drink your BCAAs!
Stay hydrated with water.
Video Workout:
This circuit consists of 8 different exercises. Perform the circuit 4 times, which takes 16 min and 40 seconds. Set your gymboss timers for 25 seconds of work and 5 seconds of rest. You have to hustle between exercise. This is INTENSE!
- Jump Rope (friggin' fast bounce step)
- One-armed alternating kettleHELL swings: I used a 25 lb KB
- Upright Rows (Rich Gaspari Style): I used 12 lb dumbbells
- British Power Laterals (right side): I used a 20 lb dumbbell
- British Power Laterals (left side): I used a 20 lb dumbbell
- Push Ups
- Triceps dips (off bench)
- Jump Rope (friggin' fast bounce step)
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