The Grappler – A 35 minute SixPackSmackDown.com original jump rope routine for cardiovascular health. Â Inspired by my days as a high school wrestler, this is a great jump rope workout to lose weight or for abs. Â This is a full workout for men or women and can be done at home with a minimal amount of equipment.
More than cardio, The Grappler combines speed, agility, power and explosive moves which loosely simulate a full wrestling match. [see below video for all the sets]
Required Equipment:
- Jump Rope
- 5 Gallon Pail or Step-Up Box
The Workout
Start with a 10 minute  jog or slow rope jumping
Circuit 1
- 100 slow jumps
- 30 crunches
- 150 medium jumps
- 12 single leg squat tuck jumps
- 100 fast jumps
- side hop-overs
Circuit 2
- 100 slow jumps
- 30-sec V-Sit
- 150 medium jumps
- 12 Push-Step-Ups
- 100 fast jumps
- double side-to-side hops
Circuit 3
- 100 slow jumps
- 20 oblique sit-ups (20 each side)
- 150 medium jumps
- 12 Power Jumps
- 100 fast jumps
- 100 front-back steps
Circuit 4
- 100 slow jumps
- 30 crunches
- 150 medium jumps
- 8-12 Pushup Planks
- 100 fast jumps
- clock jumps (6 jumps each foot x 2)
Circuit 5
- 50 slow jumps
- 15 crunches
- 75 medium jumps
- 6 single leg squat jumps
- 50fast jumps
- 50 side hop-overs
- 50 slow jumps
- 15-sec V-Si
- 75 medium jumps
- 6 Push-Step-Up
- 50 fast jumps
- 25 double side-to-side hops
- 50 slow jumps
- 10 oblique sit-ups (10 each side)
- 75 medium jumps
- 6 Power Jumps
- 50 fast jumps
- 50 front-back steps
- 50 slow jumps
- 15 crunches
- 75 medium jumps
- 6 Pushup Planks
- 50 fast jumps
- clock jumps (6 jumps each foot x 1)
