Original Workout: The Grappler - A 35 minute Jump Rope Workout to Lose Weight

The Grappler - A 35 minute SixPackSmackDown.com original jump rope routine for cardiovascular health. Inspired by my days as a high school wrestler, this is a great jump rope workout to lose weight or for abs. 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)