jumping rope

Hey everyone! How are you all doing?

I know you’re all eating well and working out regularly – right? Remember – I’m always watching!

So the other day I wrote on my Facebook page that I had a great workout, and many of you asked me to post what it entailed. So here it is – The Whirlwind Workout!

I call it The Whirlwind Workout because I literally used every muscle and felt super pumped by the end of the routine. It was just one of those days where my energy, drive, and choice of movements aligned for a truly amazing workout. And unlike most of my circuits, this workout calls for THREE work-sets and is structured a bit different! Try it out and maybe the stars will align for you!

The Whirlwind Workout

* Warmup –10 minutes Versa Climber; rower, jumping jacks, or bike as substitutes.

Circuit # 1

Exercises

1. Pull-ups x failure

2. Triceps Bench Press x 12 repetitions

3. Jump Rope x 30 seconds running in place

4. Dips x 15 repetitions

5. One Legged Deadlift w/Stability Matt or Bosu Ball x 12 repetitions

6. Rocking Abs x 30 seconds

Rest 45 seconds and repeat twice time (total of 3)

*rest 60 seconds before going to circuit #2

Circuit # 2

1. One Legged Pushups w/ knee raise x 15 repetitions

2. Seated Cable Row x 12 repetitions

3. Dumbbell Squat x 15 repetitions; Just hold them, don’t press overhead.

4. Jump Rope x 45 seconds running in place

5. Hanging Leg Raises x failure

6. Jump Squats x 50! No BS, I did 85! Try mentally thinking of 5 sets of 10

Rest 45 seconds and repeat twice more (total of 3)

*rest 60 seconds before going to circuit #3

Circuit # 3

1. Barbell Bench Press x 15 repetitions

2. Lat Pull downs x 15 repetitions

3. Swiss Ball Pikes x 15 repetitions

4. Low Back Hyper Extensions x 15 repetitions

5. Burpee, Kettlebell, Shoulder Press x 15 repetitions (my favorite!)

6. Dumbbell Reverse Lunge w/side lateral x 15 repetitions

Rest 45 seconds then repeat twice more (total of 3)

*rest 60 seconds the go to Circuit # 4

Circuit # 4

Rest 20 seconds between each exercise

1. Kettlebell Hip Drives x 15 repetitions

2. Jump Rope x 1 minute running in rope

3. Dumbbell Squat WITH Shoulder Press x 15 repetitions

4. Dips x failure

5. Pushups x failure

6. Underhanded Pull-ups x failure

Rest 45 seconds and repeat twice more (total of 3)

DONE!!!!

You’ll notice there’s some rather tough pairing of exercises in certain circuits, and that the duration of the jump ropes grows with each set and that there are sets of barbell chest press following sets of triceps and pushups. This is deliberate to challenge and stimulate your body as the workout progresses. Plus, at the end we revisit some of the beginning set exercises and push for all out max effort.

I loved this workout and hope you do too. Let me know, I’d love to hear your thoughts. Don’t forget to follow me on Twitter to get my latest workout updates, and inspirational thoughts throughout the day!

 

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