If you’ve been out of your normal routine—maybe after a vacation, a holiday, or just a busy stretch of life—this workout is the perfect way to ease back in without overthinking it. With a simple but spicy mix of running, farmer carries, and jump rope, these 5 rounds will wake up your lungs, fire up your legs, and remind your body how good it feels to move again. It’s straightforward, efficient, and accessible no matter where you are: the garage, the gym, or outdoors in the sunshine. When you’re ready to shake off the sluggishness and rebuild momentum, grab your dumbbells, lace up your shoes, and jump right in—literally. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the workout complete a 400 meter run. Next complete a 100 meter farmer’s carry Finish the round off with 75 single under jump ropes. Repeat this sequence for a total of 5 rounds.

Equipment Needed

• Dumbbells or
• Kettlebells
• Jump rope

Modification Options

Beginner: Reduce the run distance to a distance you can complete without walking. Pick a weight on the farmer’s carry that you can complete with good form without putting the weights down more than one time. Swap out jump ropes for toe taps.

Advanced: Pick a weight on the farmer’s carry that you can complete with good form without putting the weights down more than one time. Swap out single under jump ropes for double unders.

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