Jump Rope Upper Body Workout
Upper body strength workouts are some of my favorite workouts. Upper body strength workouts that incorporate sweaty bursts of cardio are even better!
I love challenging my muscles with heavy weights and feeling the burn but incorporating an element of cardio into my strength workouts is my favorite way to keep boredom at bay. Plus, I genuinely enjoy leaving the gym looking like a sweaty mess, so anytime I can add a burst of cardio into my workouts, I’m a fan.
This jump rope upper body workout is a challenging workout that targets your biceps, triceps, shoulders, chest and back and incorporates bursts of jump rope to elevate your heart rate and leave you nice and sweaty.
All you need for this workout is a jump rope and some dumbbells, so if you have access to this minimal equipment, it’s also a workout you can do from home.
Jump Rope Upper Body Workout
To complete this workout, you will begin with one minute of jump rope. If you’re looking for an added challenge, you can train up by doing one minute of doubleunders, but I think one minute of regular jump rope is absolutely tough enough in this workout since it’s the backbone of the circuit. Pace yourself, my friends!
After one minute of jump rope, you’ll move onto the strength portion of the workout. You’ll complete three sets of 12 to 15 repetitions of five different upper body strength exercises and in between each set, you’ll complete another minute of jump rope. Yes, you and your jump rope will be BFFs by the time this workout is over!
If you don’t have a jump rope at home, you can easily mimic the jump rope motion or substitute a cardio exercise of your choice in its place. If you get bored of so much jump rope, try spicing things up with high knees, jumping jacks or speed skaters.
Push Ups: Begin in a plank position with hands under and slightly outside of your shoulders. Bracing your core, lower your body until chest nearly touches the floor. Push up to return body to starting position.
Alternating Hammer Curls: Begin by standing with your arms at your side and your palms facing in toward your legs. Bend the elbow of one arm and, with palms still facing in, raise arm to shoulder height, flexing the bicep and lowering it back down to the starting position. Repeat on the opposite side.
Mac Raises: Begin with feet hip-width apart, arms at your sides and palms facing back. Raise both arms simultaneously, performing a straight-arm shoulder raise with the left arm while bending the right elbow to perform a bent-arm side lateral raise with the right arm. Lower both arms to the starting position and switch sides, performing a straight-arm shoulder raise with the right arm and a bent-arm side lateral raise with the left arm.
Triceps Extensions: Begin by standing with feet hip-distance apart. Hold one dumbbell with both hands and bend at the elbow so the dumbbell is behind your head. Straighten your elbows to lift the dumbbell into the air and then slowly bend arms to the lower the dumbbell back down behind the head.
Renegade Rows: Begin in a high plank position with each hand holding onto a dumbbell. Walk feet out slightly wider than shoulder width. Bracing your core and keeping your hips facing the ground, pull your right elbow back, bringing the dumbbell toward your chest while keeping your right elbow close to your body. Lower the dumbbell and repeat on the left side.
Photos: Stacey Lanier Photography
Location: Burn Boot Camp