My Jump Rope Driveway Workout

This morning, I stole another workout from my husband. The best thing about this workout is that you can do everything in your driveway/parking lot (even a parking deck on the top level). Let me warn you, if you are not good at jump roping you won’t enjoy this workout. I used two pieces of equipment – a jump rope and a dumbbell (you should use a light weight kettlebell if you have one).

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Most people don’t realize how many benefits there are to using a jump rope to exercise:

  • Cheap and very portable
  • Works your core, improving agility, balance, and coordination
  • Cardiovascular workout that can burn serious calories
  • Muscle toning exercise (specifically calves)

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This morning’s workout should take you approximately forty minutes. Complete all reps and all timed jump rope intervals.

Warm up – Jump rope for two minutes. Before jump roping if you need to do some static stretches do so.

Workout – You need about 15-20 yards of space to complete walking exercises. Our driveway is slightly inclined, so I went up the incline while doing the workout. There are two parts to this workout: walking driveway exercises and static kettlebell exercises.

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Part 1 Walking Driveway Exercises. Complete the following exercises sequentially then repeat circuit.

  • Walking lunges x 3 – Complete walking lunges down/up your 15-20 yard space. Turn around and jog back to start. Do that 3 times before moving to next exercise.
  • Jump rope 2 minutes.
  • Walking planks x 2 – Hold a plank perpendicular to the line that you traveled for your lunges. Walk the hand and leg that are facing the side that you will travel down towards your 15-20 yard space. Bring the opposite hand and leg back to plank. When you get to the end of your space (where your lunges ended) jog back and start facing the opposite side. Do 2 times before moving to next exercise.
  • Jump rope 2 minutes.
  • Burpee broad jump x 1 – Just what the name implies. Do a broad jump. From the land, shoot your feet back into a burpee, do a pushup, then come back to standing. Keep going forward down/up your driveway. Do 1 length before moving to next exercise.
  • Jump rope 2 minutes.
  • Start back at walking lunges. Complete circuit fully before moving on to next section.

Part 2 – Kettlebell/Dumbbell Exercises. This is a building circuit. I used a ten pound dumbbell for the entire thing, because I knew how hard it was going to get. You can start with a heavier weight and drop down in weight if you need to. You will work through the following exercises sequentially. Each time through you will increase your reps.

First rotation

  • 1 Burpee
  • 2 Snatches (1 each hand)
  • 4 Goblet Squats
  • 8 Kettlebell Swings

Second Rotation

  • 2 Burpees
  • 4 Snatches ( 2 each hand)
  • 8 Goblet Squats
  • 16 Kettlebell Swings

Third Rotation

  • 3 Burpees
  • 6 Snatches (3 each hand)
  • 12 Goblet Squats
  • 24 Kettlebell Swings

Fourth Rotation

  • 4 Burpees
  • 8 Snatches (4 each hand)
  • 16 Goblet Squats
  • 32 Kettlebell Swings

Fifth (Last) Rotation

  • 5 Burpees
  • 10 Snatches (5 each hand)
  • 20 Goblet Squats
  • 40 Kettlebell Swings

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When I was done, I felt like my daughter did when we were attempting to get a good picture of her and my husband in their Flywheel gear last night.  “Hooray”!  Flywheel was giving out some incredibly nice “Fly Dad” shirts yesterday in the studio that my husband picked up.  It’s hard to see, but I think he will wear it proudly when he is out with his little girl. 

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