Jump Rope Intervals

Here's the boot camp class I plan to do tonight. You need a jump rope and some medium to heavy dumbbells. I will make them take heavier than normal weights tonight. Usually, they take the lightest they can get away with... but not tonight! Mwwaaaahahahahahahaaa! :)

Warm up first -- 5-8 minutes of marching, side steps, jogging in place, etc.

Jump rope 2 minutes
Squats - 3 sets of 8

Jump rope 2 minutes, jogging through the rope
Plie/lunge combo - Down wide, pivot side, front, up, repeat 8x each side

Jump rope 1 minute backward
Pushup/crunch pyramid - pushups, 2 crunches, 4 of each, 6 of each, 8 of each, then back down

Jump rope 2 minutes
Bentover row/reverse fly combo - 8 rows, 8 flies, repeat

Jump rope 3 minutes, 1 minute normal, 1 minute scissor the legs, 1 minute legs out and in
Squat jump - 2 sets of 10

Jump rope 2 minutes
Biceps & triceps - 8 Hammer curls, 8 Zottman curls each arm, 8 kickbacks each arm, 8 overhead extensions

Jump rope 1 minute backward
Kickboxing combo - knee, knee, side kick, lunge back and touch the floor

Jump rope 2 minutes, alternating heels in front
Lateral delt raise - 3 sets of 8

Bicycle 1 minute
Plank 1 minute
Repeat bicycle and plank

Stretch