WW#9: Chest & Triceps Jump Rope HiiT

WW#9: Chest & Triceps Jump Rope HiiT


WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it!

Set your timers for 30s Work, 10s Rest, 10 exercises, 3 rounds. The workout is 20 INTENSE minutes!

ww #9 chest & triceps jump rope hiit

Equipment Required:

Exercise Technique Review:

  • Step-by-step Jump Rope Progressions –> video demonstration.
  • Foam Roll –> video demonstration

Always a Must!

Read my workout rules before you begin!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. Tnx ur workouts are very helpful for busy people..short but intense and effective..its like crossfit at home….I always love jump rope..I learned it from buddy lees books and tutorial videos…but I always imitate and admire the hardcore training of boxers like mayweather pacquiao, and mike tyson…boxers shuffle technique, double unders and crisscross are my favorites…also sprinting style…I became faster and more explosive in boxing bec of jump rope training…tnx to buddy lee and you sarah more power to both of you! Cheers! Godbless!^_^

  2. Buddy jump rope is my dream rope…its not available here in philippines sad to say bec jump rope here is so underrated….but tnk u still for ur videos…my jump ropes are ordinary boxers speed ropes but still useful to me…cheers!


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