Hi Everyone!
This is workout Day 27 of the 30 Day Challenge! This is a great fat burning workout that is focused on the arms and core.
I alternated intervals of jump rope, planks and pushups. I completed this workout with a 30/50 second interval. I did 30 seconds max reps, and 50 seconds cardio.
If you want to you can switch up the intervals and do 30 seconds of cardio, 50 seconds of max reps. With that method you will be able to see me demonstrate the exercise while you complete the cardio. This was a suggestion from someone who commented on my blog, and I am interested to see what everyone thinks of that technique. Do you prefer to complete your reps with me or see me do it first, and complete the workout on alternating intervals?
I hope you enjoy today’s workout! Don’t forget to check in: Facebook, Instagram, Twitter.
Melissa
PS I also got in a 4 mile run today. I haven’t had much time left lately so I haven’t been running, and it felt great to get moving again. 🙂
15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio
Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees).
1. Spiderman Cross Pushup
-Jump Rope
2. Knee Drop Plank
-Jump Rope
3. Sump Pushup
-Jump Rope
4. Supergirl Plank
-Jump Rope
5. Rolling Pushup
-Jump Rope
6. Plank Jack
-Jump Rope
7. Rotating Side Plank
-Jump Rope
8. Walking Pushup
-Jump Rope
9. Shoulder Tap Pushup
-Jump Rope
10. Leg Lift Plank (forearm)
-Jump Rope
11. Leg Lift Pushup
-Jump Rope
12. Side Jump Plank
-Jump Rope
13. Superman Pushup
-Jump Rope
14. Cheek to Cheek Plank
-Jump Rope
15. Down Dog Pushup
-Jump Rope
Hi Melissa, personally I love love love completing the reps with you so I can push my self and go at your pace, also (and this is not less important) I like not knowing what exercise comes next (you never want to know before hand you have to do 3 way froggers haha 🙂 ). To sum up I looooove your exercises the way they are
Thanks for responding Cami! I try to forget when 3 way froggers are coming too! They are one of the toughest exercises for me.
I usually watch and study your videos first, take the essence of the workout and then i rielaborate it in my own personal way. Besides, we have a very similar way to train at home and performing HIIT circuits. It’d be fun to follow you simultaneusly as i’m watching the video, but it would mean stay right before the computer screen.
Talking about the workout, i believe it becomes even tougher if you perform at least 10 rep burpees alternated with 40” high knees for the cardio parts. Have you ever tried it in this form? You’ll find out that to maintain 10 reps of burpees becomes a challenge in the challenge! 😀 The high cardio intensity and the overall muscular burning take you to heaven! eh eh 😀 That’s what i did on my X-Mas morning HIIT!
I noticed that you have the tendency not to put variety in your jumping rope skips… just by adding high knees or double unders you may gain extra cardio benefits! 😀
You’re doing very well! Keep it up! 😀
I am feeling so much stronger! Thank you Melissa!
I am starting to LOVE jumprope!
I love doing the workouts with you!
This was a great workout and got my heart rate going! Now on to abs!