Warm-Up (5 Minutes)
- 1 minute jumping jacks
- 1 minute arm circles (30 seconds forward, 30 seconds backward)
- 1 minute high knees
- 1 minute leg swings (30 seconds each leg)
- 1 minute dynamic stretches (e.g., lunges with a twist)
Power Workout Session (20 Minutes)
4 rounds of:
- 5 power cleans
- 10 kettlebell swings
- 15 box jumps
- Rest 1 minute between rounds
Skill Building Session (15 Minutes)
Practice Double-unders
- 10 attempts at double-under (focus on form)
- Shadow jump rope technique for 3 minutes
- 5 minutes of skill work: Handstand practice
- Hold against the wall for 30 seconds, rest 30 seconds, repeat
Cardio Focused Session (20 Minutes)
AMRAP (As Many Rounds As Possible) in 20 minutes:
- 200m run
- 15 burpees
- 20 Russian twists (each side counts as one)
- 10 calorie row
Cool-Down: Take 5 minutes to stretch the major muscle groups used during the workout, focusing on the legs, back, and shoulders.
“`