20-Minute Full Body Strength + Cardio Burn | AMRAP Jump Rope & Dumbbell Workout

Ready to challenge your whole body? https://www.crossrope.com/

Join Crossrope Trainer Simone for a 20-minute AMRAP (As Many Reps As Possible) full-body workout that combines jump rope cardio, dumbbell strength, and core stability into one powerful session.

This workout is designed to build strength, endurance, and coordination—all while keeping things fun and fast-paced. All you need is a jump rope or Ropeless set and a pair of light dumbbells (plus a lighter pair if you have them).

Get Simone's Jump Rope Set Here:
Ropeless: https://www.crossrope.com/products/ro...
Ropes: https://www.crossrope.com/products/am...

👉 The format:

3:15 AMRAP rounds (As Many Rounds As Possible)

Moves include: boxer step, curtsy lunge + punch, bent-over row + tricep kickback, single-leg Romanian deadlift + curl + press, and freestyle jump rope

Finish with a sweaty 2-minute freestyle jump to leave it all on the floor

This workout is perfect if you want:
✅ A quick but effective 20-minute workout
✅ A mix of strength + cardio in one
✅ To train anywhere with just a jump rope and dumbbells
✅ A fun challenge that will leave you feeling strong and accomplished

No matter your level, you can scale up or down. Just keep moving and have fun!

This workout is surprisingly versatile. It hits a sweet spot between strength training, cardio conditioning, and functional movement. Here’s who it’s especially good for:

Best Fit For:
• Busy Professionals / Parents
20 minutes, all-in-one (cardio + strength) = efficient workout without needing an hour.

• At-Home Exercisers
Only requires a jump rope or Ropeless set and light dumbbells, so great for people who don’t have a full gym.

• Intermediate Fitness Levels
The AMRAP format is self-paced. Beginners can take more rest, while advanced folks can push intensity.

• People Who Get Bored Easily
The variety (jump rope, curtsy lunges, rows, presses, freestyle finish) keeps it engaging, not repetitive.

• Travelers
Ropeless jump ropes + dumbbells (or even bands/water bottles if no weights) make it doable on the go.

• Those Wanting Balanced Training
Great for people who want strength, cardio, and coordination all in one workout instead of having to do separate sessions.

This workout is perfect for anyone who wants a quick, fun, and effective way to build strength and burn calories without spending hours in the gym. Whether you’re a busy parent, a work-from-homer, or someone who just loves mixing cardio and weights, this workout checks every box.”

Drop a comment and let us know: Did you like the AMRAP style? Want to see more?



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