Oh comely workout

This is a 30-minute workout, but I am including it on my playlists of 10 minute & 20-minute workouts as well because it is very easy to customize the length of the workout to accommodate your time constraints by simply doing fewer rounds. I explained how to do this in the video, but it is also explained below

For today's workout, all I'm using is a set of dumbbells and my jump rope

If you don't have dumbbells, you can use a couple of water bottles or shampoo bottles filled with some sort of weight. As long as you can find something that you are able to maintain a secure grip on and it is not too heavy for you, any number of household items can work, so get creative and use what you've got

If you don't have a jump rope, you can substitute with any other cardio exercise while I'm jumping rope, like high knees or jumping jacks for example, you can pantomime jumping rope or you can jog in place, whatever works for you

Here's what we're doing today:
1. Static lunge + tricep overhead press (right leg)
2. Weighted sumo squat + bent-over fly (squat/hinge/fly)
3. 4-point punch
4. Suitcase squat + standing chest fly (alternating arms with each rep)
5. Static lunge + tricep overhead press (left leg)

Intervals 6-10: Jump rope (any style)

Set your timer for 15-second rest intervals & 45-second work intervals x 30 rounds. This is 30 minutes

You will complete the circuit plus 5 consecutive intervals of jump rope, which will take exactly 10 minutes, so if you just want to do a 10-minute workout today, you can stop here. So in that case, you will set your timer for 10 rounds instead of 30

If you want to do a 20-minute workout, you will set your timer for 20 rounds of 15-second rest intervals & 45-second work intervals and repeat the whole thing once more

My workout was 30 minutes, so I did a total of 3 rounds, meaning that by the end of my workout, I had completed the circuit a total of 3 times and I had done a total of 15 jump rope intervals

Follow me on IG   / bugsusan  

My jump rope: https://doubleunderwonder.com/product...
Use coupon code rudbecca to save an additional 10%

Timestamps:
00:00 Intro
00:34 Workout tutorial
20:27 Warmup
25:46 Workout
56:00 Bonus round of jump rope & burpee
58:12 Cool down
1:04:20 Outro

Notes:
• My dumbbells weigh 10 lbs apiece which is a good weight for me, but you may need to use something lighter or heavier depending on your strength, your level of fitness, what you have available to you, and how hard you want to push yourself today, so please consider all of those factors when choosing your weights and make the decision that is best for you

• If you don't have a dumbbells, you can use a kettlebell instead with just a couple of minor adjustments. But if you don't have any exercise equipment at all, household items will absolutely work. Just fill a couple of water bottles or shampoo bottles with either water or something like uncooked rice or dried beans or lentils, kitty litter or powdered laundry detergent for example

• I just kind of jog in place when I'm jumping rope, but you can jump with your feet together if you prefer. If you are more advanced, feel free to do something more challenging like high knees or jump rope jacks for example. Any style of jump rope you want to do is fine

• If you don't have a jump rope, you can pantomime jumping rope or you can just jog in place or do high knees or jumping jacks or mountain climbers or literally any other cardio exercise you want while I'm jumping rope

• Please make sure that you are working to your own level. So choose dumbbells (or household items) that are an appropriate weight for you, mind your form, modify the exercises if you need to, rest as needed, and please do not push your body into doing anything that it is not ready to do. Please be smart, be safe, use your common sense, listen to your body, and always make the decision that is best for you and please remember to make sure that you are not sacrificing your form for speed

• It is extremely important that you understand how to do the exercises correctly before you begin the workout to reduce your risk of injury. It is also very important to me that my workouts are always accessible to anyone who wants to do them with me, so I am always here to help facilitate that. Please don't hesitate to reach out if you have questions or if you need help

Thank you for watching! Please consider subscribing to my channel while you're here, and please remember to like & share the video and leave me a comment to let me know that you appreciate what I'm doing


#30minuteworkout #workoutwithme