Jump Rope & Deadlift Workout

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This combination is designed to challenge your muscles, boost your heart rate, and keep you engaged from start to finish. This workout will blend the best of resistance training, cardiovascular fitness, and it might even be a little fun! Find all of our minimal equipment workouts here.

picture of woman jump roping

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Workout Description

At the start of the workout complete 20 single skip jump ropes. Then complete 15 Dumbbell Deadlifts with one 25 lb weight in each hand. Next complete 40 jump ropes followed by 15 Dumbbell Deadlifts. Next complete 60 jump ropes followed by 15 dumbbell deadlifts. Next complete 40 jump ropes followed by 15 dumbbell deadlift. Finish by completing 20 jump ropes.

Equipment Needed

Modification Options

Beginner: Substitute jump ropes for Toe Taps if needed. Reduce dumbbell deadlift weight to 10 to 15 pounds.

Advanced: Swap single skip jump ropes for double-unders. Increase Dumbbell Deadlift weight to 35 to 50 pounds.

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