This cardio routine was a lot of fun for me, because it consists of jump roping and ball slams—two of my favorite exercises to perform. For this workout, you will need a 10lb sand-filled medicine ball and jump rope.
STEP 1 – BALL SLAMS
First, I performed 8 ball slams. Keeping my core tight, I focus on just using my upper body and core to do the majority of the work. Start by lifting the ball up and behind your head with both hands and then forcefully throw it on the ground directly in front of you.
STEP 2 – BALL SQUATS
STEP 3 – JUMP ROPE
Now, grab the jump rope and perform 20 rotations with your feet together.
STEP 4 – LATERAL JUMP ROPE
After that, complete 20 rotations jumping side to side.
STEP 5 – HIGH KNEES JUMP ROPE
Finally, change to high knees while continuing to jump rope for a total of 20 rotations.
Complete these 5 steps for a total of 5 rounds as fast as you can with minimal break!