12- Minute Intense

Who should do this program? This 12-minute intense program is designed for experienced members looking for a fast-paced workout combining jump rope, strength training, and core conditioning. No warm-up. No stretching. Just get ready to go! Classes alternate between lighter ropes (¼ lb and ½ lb) and heavier ropes (1 lb and 2 lb). Each class targets two body parts, with 4 sets per body part, approximately 30 seconds per set. On lighter rope days, you'll jump for approximately 45 seconds per set. On heavier rope days, you'll jump for approximately 22 seconds per set and complete an additional 4 sets of core exercises. Not for beginners! If you're comfortable with weighted jump ropes and strength training and want an intense, efficient workout in just 12 minutes, this program is for you. What can I expect? - 12-minute intense classes with no warm-up or stretching. Be ready to start immediately! - Alternating rope workouts: Classes rotate between lighter ropes (¼ lb and ½ lb) and heavier ropes (1 lb and 2 lb). - Targeted strength training: Each class focuses on two body parts, with 4 sets of approximately 30 seconds for each. - Light rope days: Approximately 45-second jumping intervals to challenge your cardiovascular endurance. - Heavy rope days: Approximately 22-second jumping intervals using the 1 lb or 2 lb ropes, plus 4 additional sets of core exercises. - Maximum efficiency: A combination of strength, cardio, and core conditioning packed into just 12 minutes. Do I need experience with jump rope or strength training? Yes! This program is not for beginners. Classes move quickly, with no dedicated warm-up or stretching. You should already be comfortable using weighted jump ropes, performing strength exercises, and transitioning quickly between movements. What equipment will I need? - ¼ lb, ½ lb, 1 lb, and 2 lb jump ropes - Light, moderate, and heavy dumbbells - Exercise mat - Water and a towel 💡 Free for regular monthly Jump Into Shape members!