23 Minute Rebounding Ropeless Routine uses a ropeless jump rope. The brand Claire is using is called Crossrope and they are expensive. Anywhere from $129 to $199. I bought my ropeless jump rope years ago and it was much cheaper and still is! It is only $13.99 on Amazon right now. Claire’s jump rope has interchangeable weights you can add to it. She starts with 1/4 pound weight then moves up to a 1/2 pound weight halfway through the workout. My ropeless jump rope is not weighted. But that did not stop it from burning out my shoulders! Luckily Claire gives you breaks after each circuit to thaw out your arms, but during the longer circuits I still had to take my own personal breaks to rest my burning shoulders.
The structure of this workout is one long circuit comprised of lower body rebounder jumping moves. You arms are always twirling the jump rope. You start doing each move 16 times, then you repeat the circuit doing each move 8 times then you repeat the circuit again doing each move 4 times. That is the halfway mark of this workout. At that point, Claire switches out the weights on her ropeless jump rope. Then you repeat everything–starting with 16 reps, reducing to 8 reps then reducing it again to 4 reps. The only difference is you do everything in reverse–starting with the last move of the circuit and working your way backwards to the first move. It’s not a super intense cardio workout, but IMHO it does get intense in other ways. There is coordination involved in twirling that jump rope and even though all of the leg moves are basic, it still takes concentration to twirl the rope while doing many of them. I feel like I got a good a cardio workout. According to my Apple watch I burned 211 calories. I spent 16 minutes in Zone 4 of my heart rate and 5 minutes in Zone 5 (peak heart rate zone), so I was working!
23 Minute Rebounding Ropeless Routine is 26:57 minutes; 50 second intro, no designated warm up and 2:25 minute stretch. Equipment: rebounder and ropeless jump rope. For every move you are always twirling your ropeless jump rope at sides of you body like you would a regular jump rope. Each time you finish the circuit you get a short break before you repeat it.
- Hip/heel lift side to side
- Basic bounce
- Double jack the legs
- Single jack the legs
- Basic bounce with legs together
- Alternating heel digs
- Step forward and backward
- Cross jack the legs
- Repeat #7 leading with other leg
- Alternating knee raises
- Double scissor runs
- Single scissor runs
- Step touch side to side
- Alternating hamstring curls
- Jog
- Double hop forward and backwards
- Hop forward and back (singles)
- 8 single knee raises, repeat on other leg
- Walk forward then backwards + jack the legs 2x
- 8 single leg hamstring curls, repeat on other leg
- 16 bodyweight squats (no jumping)
- Repeat #1 but no jump roping–rest the arms
- Repeat #2-21 but cut the reps in half
- Repeat #2-21 but cut reps in half again
Claire switches out the weights on her ropeless jump rope. Repeat everything–starting with 16 reps, reducing to 8 reps then reducing it again to 4 reps. The only difference is you do everything in reverse–starting with #21 and working back to #2.
For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
