Simple. Sweaty. Effective. This 5-round workout blends jump rope, dumbbell strength, and core work for a full-body burn in minimal time. Find more minimal-equipment workouts on our site.
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Workout Description
Begin each round with 80 single-under jump ropes. Immediately after, pick up your dumbbells and perform 12 Dumbbell Squat Cleans. Finish the round with 20 alternating V-ups. Repeat this sequence for a total of 5 rounds.
Maintain a jump rope pace that lets you stay consistent without long rest breaks. For the dumbbell squat cleans, choose a weight that challenges you but allows smooth, controlled movement. Focus on core engagement during V-ups and avoid rushing the reps.
Equipment Needed
- Dumbbells
- Jump rope
Modification Options
Beginner
Jump Rope
- 40–60 single unders
- OR 30–45 seconds of continuous rope
- OR march/step taps if needed
Dumbbell Squat Cleans
- Reduce to 8–10 reps
- Use lighter dumbbells
- OR split into smaller sets (for example, 5 + 5)
Alternating V-Ups
- Reduce to 10–14 reps
- OR substitute with crunches
Rounds
Complete 3–4 rounds instead of 5.
Advanced
Jump Rope
- Try 50 double unders if you can perform them safely
Dumbbell Squat Cleans
- Increase weight while maintaining good form
Alternating V-Ups
- Increase to 25–30 reps
- OR perform standard V-ups without alternating
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