Get Jump Rope Fit! 12 Week Home Workout Program

Three rounds of a jump rope and dumbbell workout, featuring hammer curls, thrusters, and deadlifts, with 1-minute jump rope blocks, 30-second work sets, and 1-minute rests.

perform three rounds of a home jump rope workout combining 1-minute jump rope intervals with 30-second alternating dumbbell snatches into lunges, 30-second push-ups, and 30-second V-ups, with 1-minute rests.

Perform three rounds of a full-body jump rope circuit, alternating one minute of jump rope with 30-second dumbbell deadlifts, shoulder presses, and floor presses to train chest, triceps, and cardio.

Week 4, workout 2 features three five-minute amraps with one-minute rests, starting each round at top, alternating 100 singles or 50 double unders, plus renegade rows, box jumps, and pull-ups.

Perform a five-minute amrap combining jump rope reps (50 double unders or 100 singles) with dumbbell movements—incline bench press, stiff-leg deadlifts, push-ups, and alternating lunges—for three rounds with one-minute rest.

perform four rounds of the week 4 workout, alternating one-minute jump rope intervals with 30-second dumbbell push presses, bent-over rows, and bodyweight air squats, with a one-minute rest between rounds.

perform a three-round, full-body workout featuring one-minute jump rope intervals, dumbbell bicep curl to overhead shoulder press, goblet squats, weighted sit ups, with one-minute rests.

Perform four rounds of jump rope cardio and strength moves, including one-minute jump rope intervals, 30-second dumbbell bent-over rows, front squats, and shoulder presses, with one-minute rests.

Perform three rounds of a jump rope focused workout, alternating one-minute jump rope intervals with 30-second dumbbell moves (lunge curls, burpee box jumps, deadlifts) and a one-minute rest.

Perform three five-minute amrap rounds combining jump rope (60 basic unders or 30 double unders), six dumbbell double presses, and six pull ups, with one-minute rests between rounds.

Complete week 6, workout 4 of Get Jump Rope Fit: three five-minute amrap rounds with 80 single unders or 40 double unders, plus v-ups, box jumps, push-ups, pull-ups, burpees.

Perform four rounds of one minute jump rope intervals, 30-second dumbbell renegade rows, 30-second alternating dumbbell snatches, and 30-second V-ups, with one minute rest between rounds.

Perform a 5-minute amrap across three cycles of six dumbbell devil presses, 60 single unders or 30 double unders, 12 dumbbell front squats, and six pull-ups, with rest between cycles.