Jump rope Sandwich Full Body Workout


Today I have an excellent full body, mash-up workout!  We will use dumbbells, kettlebells, jump rope, body weight, suspension, and more!  It’s a challenging 1 hour workout that works!

The workout is divided in 4-4 minute circuits.  Each 4-minute circuit is sandwiched with a 60-second jump rope interval.

The exciting part.

We are doing lots of different stuff.  Even our 4 minute circuits don’t look the same.  One circuit is a 30, 60, 90 seconds, one is a tabata where we switch between 2-exercises (20 seconds on and 10 seconds off) for 4-minutes, one is a 30 second show stopper with no rest (30 seconds back-to-back), and the last is 45’s (45 seconds of work and 15 seconds of rest).

This workout will keep our bodies guessing, or muscles guessing and we will remain interested throughout the entire time.  Plus, it goes super fast!

Ideally, this should be done in the gym – as the variety of equipment required, but it can also be done at home with modification.



Jump Rope

Heavy Kettlebell.  Something that will challenge your upper body and lower body.  I used 40 lbs.



A set of dumbbells for the upper body.  I used 15 lbs.

Medicine ball – 10-14 lbs.

Bosu Ball



If you are new to rope jumping, visit my Jump Rope Tutorials.




Full Body Workout

Warm-up (5-10 minutes).  I use the treadmill and combine it with stretching.  A quality warm up is essential.  Make sure to stretch the full body.

60-second Rope

Beginners do the single jump

Intermediate 2 single jump followed by a double under

Advanced Double unders

30, 60, 90 Circuit

30-seconds Bosu ball push up.  As an alternative, do it on a short plyo platform or on a stability ball.

Rest 10-seconds

60-seconds push and pull sled

Rest 20-seconds

90-seconds – 8 TRX inverted rows, 8 Stability ball pull ins.

Rest 30-seconds.

60 Second Jump rope

1-minute rest

30-seconds without rest

Alternate between

30-seconds American and Russian kettlebell swings

30-second front and side  med ball slams.  First round do front  slams second round do side slams, etc.

60-seconds jump rope

1 minute rest

45’s (45-seconds on and 15-seconds off)

6 squats to 3 squat jumps.  You want to move forward while you’re bouncing your butt in and out of the seat.  Then you jump as high as you can and get as low as you can.


Kettlebell clean and press


Gorilla Crawls


You want to go across the room.  When you hit the wall, if your time hasn’t run out, come back!

Bicep Curls.  Make sure to go down and up slow and controlled.  3 slow counts up, squeeze the arm, and 3 slow counts down.  If you are swinging your body to get he weights up, your weights are too heavy.

60-seconds jump rope

1-minute rest


Tabata is 4 rounds 20 seconds on and 10 seconds off.  We alternate between two exercises.

Sprawls.  Sprawls are burpees without the jump.  You can bring your chest to the ground, do a push up, or keep your arms straight.

Kettlebell side bends.  Alternate sides each round.  Round one, bend left, round two bend right and so on.

60-seconds rope

1-minute rest

End here for a 30-minute workout, or repeat the circuit for an hour-long burner!

Don’t forget to cool down at he end.  Take 5-10 minutes.

When I did the full hour circuit, I burned 700 calories!

If you try this workout, please let me know how you liked it!


If you need more training and nutrition advice, or have specific questions…


Contact me!


About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile


  1. Thank you for sharing your workout with us!! You keep inspiring me, mama!!

  2. Great workout plan that will kill it. This is really interesting. Will try this very soon. Thank you.

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