Better Buns: Jump and Burn Workout

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Hi Everyone!

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. 

This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body. 

Enjoy the workout!

PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss

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

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

2 thoughts on “Better Buns: Jump and Burn Workout

  1. I’m worn out just watching this one! Can’t wait to give it a try! Thanks for all the time and effort you guys put into these workouts and videos to help people out. Truly appreciative of you!

  2. This was OH….. SO GOOD! Thank you Melissa. I joined a gym just for the classes because I was a little bored of working out alone. However, I still do your workouts on other days. All that to say, I skipped my gym class for this workout and I’m do glad I did. Lived it.

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