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Dumbbells and Jump Rope (Cycle 1)Created by kylerichey
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Summary
3 Workouts / 29 Exercises
32% Cardio / 68% Strength Training
Latest Exercisers
Workout Program Description
Mix of dumbbell strength training exercises with interval-style jump roping bursts mixed into each session. Designed to be done at home, this workout is easy to do with only a couple sets of dumbbells and a jump rope, and 30-45 minutes 3x per week. Optional: Add 2+ miles of cardio on Tuesdays and Thursdays for more fat loss. NOTE: This workout is not ideal for strength gain, but rather for toning, burning excess fat, and gradually building lean muscle mass.
Workouts
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Jump Rope: Medium 0.1 mi / 00:01:00 |
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Crunch - Cross Body Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body ... |
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Calf Raise - Dumbbell, Standing Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten... |
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Toe Touchers Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your f... |
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Stiff-Legged Dumbbell Deadlift Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back ... |
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Jump Rope: Fast 0.15 mi / 00:01:00 |
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Crunch - Reverse Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower... |
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Bicycle Kicks Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo... |
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Lunges - Dumbbell Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Crunch - Oblique Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the ri... |
| There are other exercises for this workout, view them in the workout detail | |
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