Jump rope
Calves - Anterior deltoids - Lateral deltoid
- Use a jump rope to perform short jumps, you can vary the way you jump to your liking, using both legs at the same time, one at a time, making changes, double jumps, etc.
Routines
70's WOD Challenge paired
Advanced
Calves ∙ Quadriceps ∙ Buttocks ∙ Shoulders ∙ Legs ∙ Lumbar
70's WOD Challenge alone
Advanced
Calves ∙ Quadriceps ∙ Buttocks ∙ Shoulders ∙ Legs ∙ Lumbar
70's triple challenge
Advanced
Quadriceps ∙ Buttocks ∙ Calves ∙ Shoulders ∙ Legs ∙ Triceps
Jett Rope & Core
Intermediate
Calves ∙ Shoulders ∙ Abs
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Reversed ring fly
Intermediate
SideDeltoid ∙ ExternalRotators ∙ RearDeltoid ∙ LowerTrapezius
180º side vault
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Biceps ∙ Lats ∙ HipFlexors ∙ Abs
Dips with dead stop
Beginner
Triceps ∙ LowerChest ∙ AnteriorDeltoid
Kettlebell devil press
Intermediate
Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Serratus ∙ UpperTrapezius
Negative straddle flag
Intermediate
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ Abs ∙ Obliques ∙ Lats ∙ UpperChest ∙ UpperTrapezius
Weighted dips on bar
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid
