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.
Jump Rope Upper Body Workout Exercise Descriptions
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.
Details
Wearing: Leggings: Salar Capris (c/o Fabletics) // Sneakers: Nike Flyknit // Tank: Lululemon // Sports Bra: Nike Dri-Fit Pro Indy Sports Bra (c/o Nike) // Headband: Sparkly Soul
Photos: Stacey Lanier Photography
Location: Burn Boot Camp
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I love jumping rope in between sets to add a little cardio. This is a great workout, those Mac Raises always kill me!
I remember when I first did them during a BodyPump workout — so tough but they work so well!
Jumping rope is one of my fav cardio exercises, I love how you incorporate some strength into the mix.
Upper body is my favorite too! I cant wait to try this one out–I’ll be pretending to jump rope because i stink at it in real life!
I love working my upper body- shoulders are my favorite! This looks like such a great one, Julie! Love the pictures, too. You look fantastic!
Hey Julie! I’ve been loving your workout posts – I’ve been writing them down and doing them while I travel for work! I always have an issue with my wrists hurting/slipping when I do renegade rows. Any advice to prevent that? Thank you!
I know exactly what you mean!!! Renegade rows can bother my wrists sometimes, too, and when this happens, I’ll put the palm of my hand that isn’t doing the row with a dumbbell on the floor instead of gripping a dumbbell. That seems to help quite a bit!
I have been incorporating more jump rope workouts into my routine lately and I love the burst of cardio it gives me. I will definitely give this workout a try. I’m sure I’ll be a sweaty mess after. Thanks for sharing!
I am so glad you are feeling better about your baby. AND the pictures look awesome! Thanks for the workout!
Jumping rope is one of my favorite at-home cardio options. I am bookmarking and cannot wait to give this a try!
Oh jumping rope is such great exercise!!! Definitely will try this one out!!
Hi Julie! So this comment doesn’t really pertain to this post, although I do love how you have started incorporating the pictures of each exercise (I had no idea what a mac raise was, but now I do). I just wanted to say I have been reading your blog for a little over 4 years now, and you have helped me in so many ways. Whether it was a new workout, healthy recipe (I am obsessed with your peanut butter oatmeal cookie dough overnight oats), or beauty recommendation (rosehip oil rocks!), your blog has become my go-to place for inspiration and motivation to lead a healthier life. And I’m sure it took a lot of courage to write about what you were going through with Chase, but I just want to thank you for sharing that because it gave me and all your other readers a chance to give something back to you. Like so many others I was praying and sending happy thoughts to you and your family and am so glad you received the good news you were hoping for. So thanks again for sharing your life with all of us!
Kelly, this comment made me smile so big. Thank you so much for taking the time to share all of this with me. I really, really appreciate it! <3 And thank you for reading for so long!!!
I haven’t used a jump rope in forever during my workouts. I’m definitely going to give this one a try.
First of, you should know that we’re always here for you. You’ve built a strong community based on trust, and we support each other. Love and good thoughts to you and the whole family.
Second of all, this workout looks awesome! Can’t wait to try it out in the gym, stat!
XO, Jessica
http://www.semisweettooth.com
That means a lot to me. Thanks so much, Jessica!
So glad to hear things are good with Chase!
And renegade rows are one of my very favorite exercises! I’m doing an upper body workout today & you’ve inspired me to add some cardio to it to spice it up – but my legs still feel like jello from my workout Monday! Lol
So happy that everything is looking good! I will continue praying!!
I love jumping rope- such a fun, good workout!
Oooh might try this today on my lunch break! I need something to do after I run! So thankful Chase is ok!!
Thanks for the great workout! I have a 5 1/2 week old baby at home and was able to do this workout in my living room today. Success!
Thinking of you and your family!
Thank you so much for this workout. I absolutely LOVE LOVE your lower body strength/plyometric workout, and I have been trying to incorporate more jump-roping into my strength routines, so this is perfect. Love these strength/plymotric/cardio workouts. Thank you for posting these for us! 🙂
I’m so glad to hear you like that workout! It’s a tough one and still one of my go-tos! 🙂 Thanks for letting me know, Lisa!
So glad to hear the good news about Chase and thanks for sharing with us. This workout looks awesome. Great for when I’m traveling!
This looks like an awesome workout! Jump rope is one of my favorite ways to switch up my cario routine. Love the photos btw!
LOVE those leggings 🙂 I’m glad you’ve started beating us to the punch by posting all your gear at the bottom.
Happy to see a post that is so you! I wanted to say that we might have very similar stories of our little men and I know you’ll share it when you’re ready but I’m happy to discuss via email if our story would help you! Thanks for the great workout. I was messing with my step daughter one day about her jump roping and she said “but you’ve been jump roping so much longer than I have!” ?
I never leave comments, but decided to drop by to show my support.
Everything will be well 🙂
So glad you have some (good) answers, Julie!
This workout looks great! I love upper body workouts 🙂 I often do jumping jacks or mimic jump-roping for 30 seconds or so between strength moves in circuits because I LOVE being a sweaty mess, too!
I hope you will elaborate on the story more soon, as I feel your vagueness is allowing readers to form their own opinions that this isnt that serious. I dont think that was your intent, but that is the way it is coming off. This seemed like more of a scare and pale in comparison to what other parents may be going through. Again, because of the vagueness. My advice as a reader is full transparency or none at all.
I have been sitting back and following, but felt compelled to say something. Hope everything continues to go well for your family.
I agree.
Hi Denise. Thank you for your feedback. I can understand where you are coming from and apologize if my vagueness is upsetting to you and others. As a blogger, I sometimes struggle with what to share and what not to share in such a public space. At the time I initially shared what we were going through, I had no idea what the end results from Chase’s blood work would be. I hoped and prayed and believed they would be good, but I didn’t know. And I was scared.
As I briefly mentioned before, the follow up blood work we had done was not directly related to Chase’s small size but something more serious that truly frightened me and my family. When a mother hears the word “bone disease” mentioned by her child’s doctor it is hard not to worry, cry and feel helpless. I didn’t feel comfortable not mentioning my worries on the blog and pretending like things were happy and fine when the past week has been filled with a lot of stress and uncertainty while we waited for results from his follow up blood work.
I realize that receiving good news now may make this whole ordeal seem small, but when I shared what we were going through, I didn’t know what the results were going to be and I was scared and unsure how to handle everything. We are feeling optimistic, but still have some follow up testing in our future. I am believing all will be okay.
In retrospect, maybe I should’ve kept this off the blog altogether. It was a struggle for me because not mentioning something that directly impacts the biggest thing in my life – my son – felt fake, inauthentic and disingenuous. I didn’t know how to handle it and maybe I didn’t handle it well, but I hope you can understand where I’m coming from and that it was not at ALL my intent to make others feel bad or bring about comparisons to other family’s health concerns. I think you’re right about full transparency or none at all in the future. It’s something I actually spoke at length with Ryan about yesterday and I know that in the future, I will likely keep things like this to myself. Thank you for reading and for your feedback. I truly appreciate it.
This is an honest introspective answer. And I think that you are right, maybe keeping serious subjects, issues to yourself is a good thing, after all, a blog is a blog, all public (yes a community, yes support, but public), and you need a secret space, a place to feel safe, with intimacy, a place to make mistake and not be in front of thousands of readers while doing so. The downside of the blog world is that the willingness to share comes from a place of spontaneity, but when the subject are that serious, a pause, some silence, can be a good choice also. My best.
Absolutely. Thank you, Anne.
I think maybe the “vagueness” Denise & Anne were referring to might have been alleviated w/ just a few more details (ie. if you had even mentioned that the doc had said “bone disease”). Initially we didn’t even know the concern was about Chase. I hope you will continue to share when you’re comfortable doing so because it seems like all the comments were so supportive & brought you comfort (not to mention all the prayers really do make a difference!). Also, if you had provided a little more information, you most likely would have gotten more relevant advice/support in return (from other parents who had gone thru something similar). I do think an all or nothing approach when it comes to full transparency is best. As a reader, we want to know everything so we can offer support because we feel like we know you and are friends, but I totally get that when you type something on the internet, it is there forever, & you need to make the right choice w/ regards to privacy for your family. I am so glad Chase is ok!!!
Thank you for sharing your thoughts, Julie. I think you’re right about an all or nothing approach to transparency and I am planning on taking that approach moving forward. And I am so, so appreciative of all the prayers we received and absolutely agree — they do make a difference! <3
Heading to Ireland next week and printing off a couple of these routines to bring with me. I know the hotel has a gym but definitely want to have a couple of work outs that are structured!
Glad to hear about the good news and I know how difficult it must have been to share with everyone. I hope this weekend brings some peace and relaxation with your family <3
I love all things jump rope 🙂
One of my favourite pieces of equipment is my Rogue S1 speed rope (that I purchased for Crossfit). It aided in my learning of double unders and is the perfect piece/size for throwing in my purse when traveling anywhere!
Hi Julie, I just had to comment and say I’ve always admired how graciously you handle feedback on your blog. I’ve been reading for a long time and it’s something that I’ve always noticed. Thank you for sharing what you do and keeping it so real with us. And remember if people don’t like what they read…they don’t have to read it 🙂
I’m so glad to hear that everything is ok with little Chase!
Julie,
As a long time reader (going on 4 years!) I have to echo the comment above on every point, and hope that you are feeling peace this week. You’ve been in my thoughts and prayers!
Jumping rope is NO JOKE! This looks like a great workout.
Just wanted to add that I love your leggings! So cute!!
Hey Julie- random question. I love your tank top- the sides cut up a bit and are really flattering. The link says it’s the lulu cool racerback but my cool racerbacks are straight across the bottom. Is that the right link? Thanks!
Hi Jukie, I’ve been reading your blog over a year now. I’m amazed at how positive and gracious you are, especially concerning your recent scare. My baby son is right behind Chase so I really enjoy reading your experiences. I’m so glad that the blood work came back ok and will keep your guy in my prayers!
When did jumping rope become so hard?? I distinctly remember doing it as a kid and not gasping for breath!! haha. I spent a lot of time in the Spring working on my double-unders (basically passing the rope under you twice before your feet hit the ground) and it was once of the most intense cardio bursts… probably because I also hold my breath the whole time haha.
Thanks for this workout – can’t wait to try it!
As a runner, I’m always looking for fast and effective strength training exercises to keep my upper body in shape. This is great, as it works all of the muscles, yet doesn’t take too much of my time away from the road.
Diana
betterthanalive.com
So thankful that your little one is okay; praying for him and you and your husband tonight.
Also, I love how you combined jump roping and strength; I stink at jump roping, but I would love to try this.
More jump rope! I love jump ropes too. We use them all the time at my gym.