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Jump Rope Workout

The benefits of jumping rope include burning calories, better coordination, stronger bones, a lower injury risk, and improved heart health. This workout is a combination of strength and cardio. You can use bodyweight, free weights, bands .. or anything from your home; such as soup cans or water bottles. ** I am adding this workout into my current program. 2 days per week; Tuesday & Friday **

Jump Rope Workout

Complete each exercise for 40 seconds. Rest 20 seconds. Move to the next exercise. Complete circuit 1-4 times. Take breaks as needed. Keep good form. Listen to your body! Videos of each exercise at bottom of the workout.

  • Jump rope warm-up 3-minutes
  • Reverse Lunge
  • Curl + Upright Row
  • 2-Minute Jump (100-200 jumps)
  • Squat + Deadlift
  • Push Up + Bear
  • 2-Minute Jump (100-200 jumps)
  • Side Lunge
  • Reverse Fly
  • 2-Minute Jump (100-200 jumps)

Begin with 1 circuit (about 15-minutes) and increase each week … 1-4 circuits total.

  • Core and Stretch: Video on Youtube …. after completing your circuit(s)

Alternating Reverse Lunge
Upright Row Bicep Curl
Squat + Deadlift
Bear + Push-Up (can also do push-up on knees)
Side Lunge
Reverse Fly

**Consult a physician before beginning any exercise. Workout at your own risk. Modify as needed.


Do you need help staying on track or want to know exactly what to do? Online training & customized programs are available. Access to app with workout videos, descriptions, 4-week workout calendar & more. Contact Missy to get started.

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5-Day Plank Challenge

I often post free content, tips, recipes, challenges, workout videos, etc on my Facebook Page. This is a 5-Day Plank Challenge that I did last year. I posted each video below and wanted to collect them onto one page so you can do each day …. and repeat whenever you’d like to do more!


Day 1 of 5 – Plank Challenge: Today’s video is longer because I wanted to explain modifications and plank form. Most will be under 2 mins.

Day 2 of 5 – Plank Challenge: Today is one of my favorites… strength & stretch combo.

Day 3 of 5 – Plank Challenge: Today we get strong with side planks

Day 4 of 5 – Plank Challenge: Another strength and stretch combo!

Day 5 of 5 – Plank Challenge: We are putting it all together for a plank combo!

CONGRATULATIONS! YOU DID IT! Thank you for joining and connecting here on my blog … and on Facebook! Please reach out if you have questions or need more help or services. ~ Missy


Disclaimer: As always, please consult with a doctor before beginning any exercise regimen. By performing any of these workouts, Workout with Missy is not liable for any injury.

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3-Week Jumpstart

Our 3-Week Jumpstart will focus on fitness, nutrition and mindset!

Life can get busy and sometimes we need help to refocus, get back on track or finally start something that we’ve needed/wanted to do for months. This virtual Jumpstart will get you going ….

If any of these examples resonate with you, please join our group.

  • You want to improve your energy and feel better
  • You have felt stuck with your health goals and need guidance
  • It has been a while since you’ve exercised or focused on your nutrition
  • You haven’t felt like yourself and need to make a positive change
  • You want to celebrate small wins, support each other and receive accountability in a private group with like-minded friends

Jumpstart includes:

  • Private FB group and weekly emails
  • Beginner 10-minute workouts (can be modified for advanced)
  • Weekly Educational Videos that discuss: 1. simple ways to lose weight without dieting or depriving yourself and how to maintain. 2. type of exercises that burn the most calories and what you should be doing. 3. how to create a successful weekly plan that isn’t overwhelming. 4. Any topics the group would like to discuss!
  • Recipe share and sample meal plans
  • Encouragement, motivation and positive focus for 3-weeks

I look forward to working with you!! ~ Missy

The entire 3-week Jumpstart program only cost $30. Your $30 payment can be made with PayPal (click here) or Venmo (click here). Once I receive your payment, you will receive a welcome email with next step details and access to our private group. 


By joining this program and making payment, you agree that you have read this waiver: Because physical exercise can be subject to risk of injury, Missy Kent urges you to obtain a physical examination from a doctor before beginning any exercise or training program. Missy Kent is not a Registered Dietician and only provides personal experience and educational guidance regarding nutrition. You agree that by participating in this program, you do so entirely at your own risk.  

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