30 Min Elite Program

Who should do this program? This program suits members who want a full-body routine that combines strength training, jump rope intervals, and core work in every class. Each class trains four body parts, with four sets of about 30 seconds per body part, and jump rope intervals between strength sets keep your heart rate up. Every class pairs a lighter rope (¼ lb or ½ lb) with a heavier rope (1 lb or 2 lb), and finishes with floor-based core exercises. The muscle groups rotate. Each class repeats two body parts from the day before and adds two new ones, so every body part is trained two days in a row and then gets time to rest. Each muscle is worked hard but never overworked. The 7th day is a bonus: 20 minutes of jump rope only, followed by a 12-minute bodyweight workout. Not for beginners. For members who are comfortable with jump rope and want a balanced program that builds strength and cardio. What can I expect? * Each class opens with a warm-up of stretches, squats, and lunges. * You'll train four body parts per class with 4 sets each. * Jump rope intervals between strength sets keep you moving. * Each class closes with controlled core work for 4 sets. * The body-part rotation trains each muscle group two days in a row and then rests it. Do I need experience with jump rope or strength training? Yes, this program is VERY HARD and NOT for beginners. It's for experienced members who are comfortable with jump rope and want a balanced program that builds strength and cardio. What equipment will I need? * Jump ropes - ¼ lb, ½ lb, 1 lb and 2 lb * Light, moderate, and heavy dumbbells * Mat for floor and core work * Water and a towel 💡 Free for regular monthly Jump Into Shape members!