25 Minute Intense Bodyweight Leg Workout With Jump Rope And Agility Ladder

Metabolic training workout with jump rope and agility ladder

On today’s episode of Live Lean TV, I’m sharing a 25 minute intense bodyweight leg workout with jump rope and agility ladder.

Yes, I’m back with another fat burning and muscle building metabolic training Live Lean workout.

This time, I’ll be kicking your booty with a jump rope and agility ladder.

But first, lets get the excuses out of the way

If you don’t have a jump rope or an agility ladder, you can still do this workout.

Simply mimic the jump rope movement and create a masking tape agility ladder, or just visualize the agility ladder.

Visualizing and being creative is sexxxxyy!

But, come on, you can invest in a really good jump rope like I have here for under $35.

Plus you can get an agility ladder here for under $12. 

What if the sun isn’t out?

Also, even if it’s not the sunniest day out, as a Live Leaner that does not give you an excuse to skip your outdoor workout.

If it’s a little chilly out, or you live in a colder climate, just put on an extra layer of clothing and make sure you complete a good warm up before you start your workout.

That’s why I’m including a 2 minute warm up in today’s intense bodyweight leg workout. 

It’s very important to get in a good warm up, especially when it’s cold outside, as it will help increase blood flow to warm up and loosen up your legs.

So with that said, it’s time to get to work.

Here is today’s outdoor metabolic training workout using a jump rope, agility ladder, and a lot of sweat.

 

 

 

 

 

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25 minute intense bodyweight leg workout with jump rope and agility ladder

Here’s how this 25 minute intense bodyweight leg workout with jump rope and agility ladder is structured.

Total time:

25 minutes including a 2 minute warm up.

Type of workout:

Metabolic training circuit workout.

Metabolic training workouts keep rest periods shorter and are usually completed in circuit format, with very little rest between exercises.

Equipment required:

All you need for this 25 minute intense bodyweight leg workout is:

• Your body
• Interval timer
  • Here is a link to the interval timer that I use in all of our workouts.

• Agility ladder
  • If you don’t have an agility ladder, you can buy one here, or make one using tape or chalk to build squares on the ground.
• Jump rope
  • If you don’t have a jump rope, you can buy a good one here, or simply mimic the motions.

Number of reps:

60 seconds.

Set your interval timer for 60 seconds of work followed by a 10 second break, for a total of 6 exercises.

Number of circuits:

Complete 3 circuits.

Rest:

• 10 second break between exercises within the circuit.
• 60 second break after completing the circuit.

Warm Up Exercises:

For the 2 minute warm up, we’ll be completing 4 jump rope exercises for 30 seconds each.

Click the links below for a step-by-step exercise demonstration of each exercise.

WU1. Left Leg Split Squat Jump Rope 

Reps: 30 seconds

Rest: 0 seconds

Coaching cues: remember to start your interval timer before you begin the workout. Place your left foot forward and right foot back. Bend your knees slightly to lower yourself into a semi squat, then revolve the rope around your body as you hop into the air. Land in the same foot position, and repeat for 30 seconds.

WU2. Right Leg Split Squat Jump Rope 

Reps: 30 seconds

Rest: 0 seconds

Coaching cues: after 30 seconds is up, immediately switch feet positions by moving your right leg in front and your left leg to the back. Since your knees are slightly bent, you should begin to feel a little bit of a burn in your quadriceps. This will help increase blood flow and warm you up. Complete for 30 seconds. If you mess up, jump right back into it.

WU3. Scissors Jump Rope (i.e. Alternating Split Squat Jump Rope)

Reps: 30 seconds

Rest: 0 seconds

Coaching cues: now you’re going to complete the scissors jump rope, which is similar to the split squat jump rope, however you’re going to alternate your legs forward and backward. Complete for 30 seconds. Remember, this is still the warm up. Start with your left foot forward, then alternate with your right foot. 

WU4. Squat Jump Rope

Reps: 30 seconds

Rest: 0 seconds

Coaching cues: last exercise in the warm up is the squat jump rope, with your knees touching. Focus on keeping your knees together and slightly bent to push your butt back to stay in a 1/4 squat position. Complete for 30 seconds, then we’ll move into the main portion of the workout. Great job.

Now it’s time to get into the main portion of this intense bodyweight leg workout.

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Squat Side Floor Touch 

Reps: 60 seconds

Rest: 10 seconds

Coaching cues: start with your feet together and arms close to your body at chin level, with your elbows bent and hands on top of each other. Squat down and touch the floor on the side of one leg, then press your feet through the floor, especially your heels, to stand back up straight. Make sure you lower your body down to the floor by bending your knees, pushing your butt back as if you’re about to sit in a chair, while keeping your heels planted into the floor just like a squat. Don’t just bend over at the waist. This will ensure you are really engaging your quadriceps and all the other muscles in your legs. You are going to feel the burn with this movement, especially after just finishing that jump rope circuit warm up. Continue for 60 seconds, then take a 10 second break and move into the next exercise.

A2. Agility Ladder Forward And Backward Hop With Floor Tap (i.e. FWD/BWD Bent Over Ladder Squat Tap)

Reps: 60 seconds

Rest: 10 seconds

Coaching cues: next exercise is the agility ladder forward and backward hop with floor tap. Yes, that is a mouthful. Let’s get to work. Jump forward into the square inside the agility ladder, then squat down and touch the square in front. Once again, when you’re squatting down, bend your knees and push your butt back. Once you get to the end of the agility ladder, complete the same hop with floor tap, but do it backwards. You are really going to feel this in your legs as the lactic acid will be burning. But that is a good feeling because it means you are doing it right and results are just around the corner. Once you get back to the starting position, continue, but this time hopping forward again. Continue for 60 seconds, then shake it out, take a 10 second break, then move on to the next exercise.

A3. Single Leg To Squat Jump Rope (i.e. 1 Leg – 2 Leg Squat – 1 Leg Hop)

Reps: 60 seconds

Rest: 10 seconds

Coaching cues: complete 2 hops on your left leg, 2 hops in a squat position, then 2 hops on your right leg. If you mess up, keep going. Fight through the pain, lets go. Complete for 60 seconds then take a 10 second break before moving into the next exercise. Nice job.

A4. Double Unders Jump Rope

Reps: 60 seconds

Rest: 10 seconds

Coaching cues: double unders jump rope, are you kidding me? Lets go. No pain. Double unders means the jump rope is revolving under your feet twice in one jump. Rather than focusing on bringing your legs up high, focus on quickly rotating your wrists to increase the speed of the jump rope revolution. If you mess up, keep going. This is tough, but complete as many double unders as you can within 60 seconds. Great job. Take a 10 second break, then move into the next exercise.

A5. Wide Spiderman Lunge

Reps: 60 seconds

Rest: 10 seconds

Coaching cues: get into a push up position, but take a wide stance with your feet and your hands, with your fingers pointing out. Lunge forward with one knee towards the elbow on the same side. Focus on keeping your core engaged and your back as flat as possible. You have to love the wide spiderman lunge as it hits all kinds of muscles that you don’t normally feel. It hits your overall core, especially your obliques, and will give you a nice burn in your shoulders. Make sure you keep breathing as your heart rate should be pumping. Complete for 60 seconds, then take a 10 second break, before moving on to the last exercise in the circuit.

A6. Agility Ladder 180 Degree Forward Squat Floor Tap (Rotating Bent Over Ladder Squat Taps)

Reps: 60 seconds

Rest: 10 seconds

Coaching cues: get ready for more jumps in the agility ladder. Hop forward, then in the air, complete a 180 degree rotation, then land while squatting down to tap the floor. Make sure you get your butt down low as you squat. This will help you get those booty results. You’ll also feel a burn in your quadriceps. Rather than complaining about it, focus on loving it. Keep it going. 

That’s just one circuit

You have two more to go.

Once you finish this 25 minute intense bodyweight leg workout with a jump rope and agility ladder, you’ll be burning fat and building muscle all day long.

That’s it for another metabolic training workout, hopefully you enjoyed this workout.

The afterburn effect ignites in 3, 2, 1…

As with my other metabolic training workouts, intense bodyweight leg workout will maximize the afterburn effect in your body.

By increasing the intensity of your workouts, via shorter breaks and full body movements, the afterburn effect kicks in to cause your body to burn more calories, at a higher rate, after the workout is finished.

These afterburn effect workouts burn more total calories when compared to boring low intensity steady state cardio on the treadmill.

You can read more about EPOC here.

Like I always say, move your body and increase the intensity of your workouts to Live Lean.