18 min Strength N Cardio

Who should do this program? This program suits members who want a structured, muscle-focused split combining strength and cardio conditioning, using jump rope and weights together. It runs 7 classes per week, 18 minutes each, rotating between strength and cardio days. Strength days use short sets with heavy weights, paired with heaving ropes (1 lb and 2 lb). Cardio days use endurance training, longer sets with lighter weights and higher reps, paired with lighter ropes (¼ lb and ½ lb), plus 3 sets of ab work each class. Weekly, each muscle group gets 11 total sets per week, balancing real strength with serious conditioning. ***Not for beginners. If you're comfortable with jump rope and want a program that pushes both strength and stamina, this is for you.*** What can I expect? * Each 18-minute class alternates between strength and cardio focus. Strength days use heavier dumbbells for shorter, intense sets, paired with the 1 lb and 2 lb ropes. Cardio days shift to lighter weights with higher reps, paired with the ¼ lb and ½ lb ropes, plus a 3-set ab block. * Weekly, every major muscle group gets 11 sets, building strength while improving endurance and core. * Each week closes with a 20-minute cardio class with the ropes. Do I need experience with jump rope or strength training? Yes. This program moves quickly and assumes comfort with jump rope basics (including crossropes), plus bodyweight and weighted training. Not for beginners. What equipment will I need? * ¼ lb, ½ lb, 1 lb, and 2 lb jump ropes * Mat for weighted rope work * Light, moderate, and heavy dumbbells * Water and a towel 💡 Free for regular monthly Jump Into Shape members!