# Full-Body Jump Rope Blast

A fun and energizing full-body workout combining jump rope cardio with bodyweight strength moves. You'll torch calories, build endurance, and feel amazing by the end!

## Warm-Up

- 1 × 60s March in Place
- 1 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 10 Leg Swing _(Each leg)_
- 1 × 90s Jump Rope _(Easy rhythm to get the blood flowing)_

## Main Workout

- **Superset · 4 rounds**
  - 40s Jump Rope _(Drive knees up to hip height)_
  - 12 Push-Up
- **Superset · 4 rounds**
  - 30s Double Under - Jump Rope _(Or fast singles if needed)_
  - 15 Bodyweight Squat
- **Superset · 3 rounds**
  - 40s Jump Rope _(Shift weight side to side)_
  - 8 Burpee
- 4 × 20s Jump Rope _(Maximum effort)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Calf Stretch _(Each leg)_
- 1 × 40s Standing Forward Fold _(Soft bend in the knees)_
- 1 × 30s Chest Opener Stretch _(Clasp hands behind your back)_
- 1 × 45s Child's Pose