Simple. Sweaty. Effective. This 5-round workout combines jump rope, dumbbell strength, and core work to give you a full-body burn in minimal time. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer complete 80 single under jump ropes. Then grab your set of dumbbells and complete 12 Dumbbell Squat Cleans. Complete the round with 20 alternating V-ups. You will repeat this sequence for a total of 5 rounds.

Choose a jump rope pace that allows you to stay consistent without needing long breaks. For the dumbbell squat cleans, select a weight that is challenging but still allows you to move efficiently—these should feel smooth, not sloppy. Stay controlled on the V-ups and focus on engaging your core rather than rushing through the reps.

Equipment Needed

• Dumbbells
• Jump rope

Modification Options

Beginner:

Jump Rope

• 40–60 single unders
• OR 30–45 seconds of jump rope
• OR march/step taps if needed

Dumbbell Squat Cleans

• Reduce to 8–10 reps
• Use lighter dumbbells
• OR break into smaller sets (ex: 5 + 5)

Alternating V-Ups

• Reduce to 10–14 reps
• OR modify to:
  • Crunches

Rounds

3–4 rounds instead of 5

Advanced:

Jump Rope

• 50 double unders

Dumbbell Squat Cleans

• Increase weight

Alternating V-Ups

• Increase to 25–30 reps
• or complete a standard V-up without alternating

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