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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Jumping Jacks
Beginner
Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid
Tucked flag elevations
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Flag grip familiarization
Beginner
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms
Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Shoulder extension on a bar with hands together
Beginner
AnteriorDeltoid ∙ UpperChest
