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Ignore me workout

Welcome back to #mobilitymonday! Please stick around after the workout and try this week's #mobilitychallenge with me Today I'm using and my jump rope, a set of dumbbells, and all 3 of my plyo boxes, but you do not need any equipment whatsoever to follow along with the video because I did provide substitutions, so please be sure to watch the tutorial to see those Here's what we're doing today: 1. Leaning lateral arm raises (right arm) 2. Leaning lateral arm raises (left arm) 3. Weighted step-ups 4. Rear delt row (right arm) 5. Rear delt row (left arm) Intervals 6-10: jump rope (any style) 11. Weighted Bulgarian split squats (right leg) 12. Weighted Bulgarian split squats (left leg) 13. Weighted step-ups 14. Pistol squat + overhead press (right leg) 15. Pistol squat + overhead press (left leg) Intervals 16-20: jump rope (any style) 21. Box-jump burpees 22. Plank jacks 23. Weighted step-ups 24. Lateral shuffle 25. Walking plank Intervals 26-30: jump rope (any style) Set your timer for 15-second rest intervals & 45-second work intervals x 30 rounds Follow me on IG   / bugsusan   My jump rope: https://doubleunderwonder.com/product... Use coupon code rudbecca to save an additional 10% Timestamps: 00:00 Intro 00:32 Workout tutorial 31:08 Warmup 36:35 Workout 1:07:46 Bonus round of jump rope & bonus burpee 1:10:27 Cool down 1:16:42 Mobility challenge 1:26:29 Outro Notes: • If you do not have access to plyo boxes, any number of elevated surfaces can work as long as your elevated surface is strong enough to support your entire body weight, sturdy enough so that it will not collapse or break or fold up when you put weight on it, and stable enough so that it will not slide from underneath you. So a weight bench or a park bench are great options, but you might also be able to use a flight of stairs or bleachers for example so get creative and use what's available to you • I kind of jog in place when I'm jumping rope, but you can jump with your feet together if you prefer. If you are more advanced, you can do something more challenging like high knees or jump rope jacks for example. Any style of jump rope you want to do is fine • If you don't have a jump rope, you can just pantomime jumping rope or you can do high knees or jumping jacks, you could even just jog in place. Any cardio exercise that you can do for 5 consecutive 45-second work intervals is fine. Or you can do up & down the stairs for 5 minutes or hop on the exercise bike or the treadmill or maybe work on the heavy bag, you could even just shadow box for 5 minutes while I'm jumping rope. Whatever works for you is fine • My dumbbells weigh 10 lbs apiece, but you may need to use something lighter or heavier depending on your strength, your level of fitness, what you have available to you, and how hard you want to push yourself today, so please consider all of those factors when choosing your weight and make the decision that is best for you • If you don't have dumbbells, you can use a kettlebell but if you don't have any exercise equipment, just grab a couple of water bottles or shampoo bottles filled with some sort of weight. As long as you can find something that you are able to maintain a secure grip on and as long as it is not too heavy for you, any number of household items will work so get creative and use what you've got • If anything is unclear, if you have questions about how to do these exercises with the proper form, or if you need help with equipment-free substitutions or beginner modifications, please just ask. It is extremely important that you understand how to do these exercises correctly before you begin the workout so that you reduce your risk of injury and so that you get the maximum benefit out of each exercise. It is also very important to me that all of my workouts are always accessible to anyone and everyone who wants to do them with me, so I am always here to help facilitate that. Please don't hesitate to reach out if you have questions or if you need help • Please make sure that you are working to your own level. Choose dumbbells (or household items) that are an appropriate weight for you, choose an elevated surface that is an appropriate height for you, modify the exercises as needed, rest as needed, and drop the added weight if necessary. Please don't push your body into doing anything that it is not ready to do. Challenge yourself to keep any additional rest breaks as short as you can, but they should be as long as you need. You should only resume the workout once you feel that you have regained enough strength and you have enough stamina to continue with good form. Please just be smart, be safe, use your common sense, listen to your body, and always make the decision that is best for you and please do not sacrifice your form for speed. It is always going to be safer and more effective to do fewer reps with excellent form than it is to do lots of sloppy reps #workoutwithme