"jump rope" workout

I'm going to put a cardio element into this circuit.

Start with your usual warm up. You will start with performing this circuit twice, and work up to 4 circuits total.

Some exercises may not look familiar, but I will include a description. The "rope jumping" will definitely get your heart rate up. Try to go as long as you can. And, as always, if you feel like you need to rest -- rest!

If you have problems with your knees, you can substitute the jumping for marching in place.

Jump rope (or simulate jumping rope) for 30 to 60 seconds

Single arm dumbbell row - Bend over at the waist, knees slightly bent, hold a dumbbell in one hand place your other arm behind your back. Hold the weight straight down, then lift until your elbow is higher than your torso. Perform 15 reps per side.

Bulgarian Split squat - place the top of your foot on a bench or chair. Step out with the other foot. You will be in a lunge position. Keep your torso straight as you lower your body. Remember to form a straight line from your ankle to your knee. You don't want your knee to go forward over your toes. If you have problems with balance, place your hand on the end of a chair or the wall. Perform 10 reps per side.

Jump rope (or simulate jumping rope) for 30 to 60 seconds.

Dumbbell chest press - can be performed on the floor, stability ball or bench. Perform 15 reps.

Tricep extension - hold weights in your hands so your palms are facing eachother. bring your elbows up to the side of your head. The weights will be behind you. keep your elbows close to your head as you straighten your arms up. perform 15 reps.

Jump rope (or simulate jumping rope) for 30 to 60 seconds

Side Lunges - Begin with your feet together, your back straight. Step side ways into a lunge, keep the outstretched leg as straight as possible. Bend your stepping leg and sit back slightly on your hips until your knee is bent about 90 degrees, or as far as you feel comfortable. Press back up with your stepping leg and return to the starting position. Perform 10 reps per side.

Bicep curl - hold a dumbbell with your palms facing away, bend your elbows and curl the weight up. Perform 15 reps total.

Front raises - hold a lighter set of dumbbells in front of your legs, palms facing you. Raise dumbbells to shoulder height. lower and repeat. 15 reps

Jump rope (or simulate jumping rope) for 30 to 60 seconds

Rest 2 minutes and repeat entire circuit