The Smart Rope Total Body (and totally portable) Workout

by Chris Miquel April 05, 2016

The Smart Rope Total Body (and totally portable) Workout

This total body workout features our favorite new fit tech, Smart Rope, and we designed it to be completely portable so you have NO excuse to NOT #getyourfittogether!  All you need is a bit of floor space, 15-20 minutes of time and the Smart Rope (or any standard jump rope if you prefer the boring version).



The Goal is to make it through 10 cycles of 100 jumps alternated with 20 reps of varying bodyweight exercises – 1,000 jumps/200 bodyweight reps. Try to perform the bodyweight exercises in 30 seconds or less. The total workout should take approximately 15-20 minutes depending on fitness level and jump rope proficiency.

Elite or challenge level would be to do 2 rounds of the workout - 2,000 jumps/400 bodyweight reps.

Warm up with 20 jumping jacks/20 windmills

100 jumps/20 burpees
100 jumps/20 bodyweight squats
100 jumps/20 pushups
100 jumps/20 hands on hips lunges
100 jumps/20 plank to T rotations
100 jumps/20 jump squats
100 jumps/20 spiderman pushups
100 jumps/20 alternating opposite arm/ leg reaches to floor
100 jumps/20 alternating leg hip bridges
100 jumps/20 crisscross ab crunches

Chris Miquel
Chris Miquel


Chris is a serial entrepreneur, internet marketer, and founder of Get Your Fit Together who was an out of shape father who is finally Getting His Fit Together. He started the publication in hopes of empowering a Fitter, Healthier, and Happier You!

He has put together a few eBooks you can download directly through facebook messenger:

8 Fat Burning HIIT Workouts You Can Do Anywhere | The 8 Best Yoga Poses For Aching, Sore Muscles | 11 Top Secret Recipes That Rev Your Metabolism | 12 Easy Muscle Building Recipes Anyone Can Make | 14 Incredible Whole Food Meals The Whole Family Will Love | Turbocharge Your Muscle-Building Results With 14 Exercise Upgrades

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