Blast away that fat with a high intensity jump rope circuit to revv up your sleepy Sunday

Jump rope circuit (Sn): 1 min alternating with side swings
Basic jump
Slolam
Bell hop
Twists
Straddle
Scissors
Crossovers

Tuesdays and Fridays are lower body days

Warm up: Hula hooping (10 min)

Strength: 1 set with heavy resistance band to failure

Lower Body (T,F):
Squats
Good Mornings
Lunges
Abductors
Adductors
Glute kickback
Hamstring curls
Calf raisers

Cardio:
Step-ups(3x10 min)

Fabulous abs on Wednesdays and Saturdays

Warm up: tai chi

Strength:

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups

Heavier resistance means it's time to change it up.

Overview of the new workout routine:

Strength: 1 set with heavy resistance band to failure

Upper Body (M,Th):
Shoulder press
Bicep curls
Bent-over rows
Chest presses
Lateral rows
Flies
Back flies
Inclined chest presses
Skull crushers

Lower Body (T,F):
Squats
Good Mornings
Lunges
Abductors
Adductors
Glute kickback
Hamstring curls
Calf raisers

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups


Jump rope circuit (Sn): 1 min alternating with side swings
Basic jump
Slolam
Bell hop
Twists
Straddle
Scissors
Crossovers

Workout 3/22: biceps and chest on the go means push-ups and resistance band routine

The nature of my existence requires that I travel between the West coast and mountain states, and the cheapest hotel/casino doesn't always have a gym. That it why I am a huge fan of keeping workouts simple and portable.
Here is my workout using Reebok's braided resistance band on loaded pyramid sets.

Warm up: 10 min hula hoop

Strength training:
bicep curls 4x10,8,6,4
flat palm incline push-ups 4x10,8,6,4
chest presses 4x10,8,6,4
knuckle incline push-ups 4x10,8,6,4
chest flies 4x10,8,6,4
knuckle push-ups 4x10,8,6,4
incline chest press 4x10,8,6,4
diamond palm triangle push-ups 4x10,8,6,4

cardio: dance 45 min