Better Buns: Jump and Burn Workout: 20 Minutes Jump Rope & Booty Sculpt

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Good Morning Everyone!

I hope you’re ready for today’s workout! Today’s workout combines Booty Sculpting, and Cardio Fat Burning. I use two dumbbells and a jump rope in this workout. If you don’t have equipment you can always modify the exercises, and go for more reps with body weight. You can substitute high knees for jumping rope, or do rope less jumping (same movement, no rope). The bonus to rope less jumping is that you won’t step on the jump rope nearly as many times as I do! 😉

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning.

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight, stick with body weight until you build up the strength and stability.

I am working on my latest Fit Pregnancy update to share with you all. It will be posted today. So if you are wondering how I am feeling at 37+ weeks pregnant I will let you know all the details. As I post workouts for you all every day, I realize how much work I am going to have to get back to my previous strength level. I am excited for the challenge, although it’s going to be strange struggling through to re-build strength for certain exercises like Pistol Squats and Pull-ups again.

I hope you enjoy todays workout!
Melissa

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I love my baby belly! <3 #37WeeksPregnant

Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope. 

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

Repeat 1-3X.

During Romanian Dead-lifts keep your back flat and weights close to your legs. 

 

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