# ROPE & CORE 

Jump Rope

## Workout

- **Round 1 · 3 rounds**
  - 10-15 Hanging Knee Raise
  - 30-45s Hollow Body Hold
  - 10-15 Crunch (Reverse)
  - 45-60 Plank
  - 15-20 Bicycle Crunch
  - 30-45s Mountain Climber
- **Round 2 · 3 rounds**
  - 10-15 Hanging Knee Raise
  - 30-45s Hollow Body Hold
  - 10-15 Crunch (Reverse)
  - 45-60 Plank
  - 15-20 Bicycle Crunch
  - 30-45s Mountain Climber
- **Round 3 · 3 rounds**
  - 10-15 Hanging Knee Raise
  - 30-45s Hollow Body Hold
  - 10-15 Crunch (Reverse)
  - 45-60 Plank
  - 15-20 Bicycle Crunch
  - 30-45s Mountain Climber
- **Pair 4 · 4 rounds**
  - 1-5min Jump Rope