Another fast and effective exercise fitting in cardio with weights.  With a jump rope and dumbbells, you can really begin to expand your capacity.

In this workout, Jake is using 50 lb. dumbbells but absolutely scale the weight appropriately (Cole does the same exercise with 10-15 lb. weights).

If pistols are challenging, consider beginning with a chair behind you – tap glutes to the edge of the chair and return to standing.  You can also use the back of a chair to steady your balance as you build strength.

Cardio with Weights: Double Unders, Pistols, and Deadlifts

Three rounds:

  • 50 double under jump ropes
  • 20 pistol single leg squats
  • 10 dumbbell deadlifts

See the workout here.

Double Under Jump Rope: Just like it sounds – while jumping rope with two feet at a time, quickly rotate rope in order to pass rope under feet twice between each jump.

Pistol Single Leg Squat: Balancing on one foot with other leg extended in front of body, slowly lower hips toward the ground until thigh is parallel to the floor. Squeezing base of the butt, inner and outer thighs, return to standing. Arms, used for balance, are extended in front of body.

Dumbbell Deadlift: Begin with feet hip width apart and weights held in front of hips. Lower weights to tap the floor, keeping back straight, abdominals engaged, and let gaze follow movement. Squeeze at the base of the butt to return to standing.

Before beginning this or any other fitness program, please consult your physician. The user assumes all risk or injury in the use of this program. The health, fitness, and nutritional information provided on this site is for educational purposes and should not replace the recommendations of your health care providers. If you begin to experience pain, shortness of breath, or become light-headed during this exercise, please stop immediately and if you think you are experiencing a medical emergency, seek immediate medical attention.




By: Jake

Jake is a husband and dad of two. His experience through fulfilling a dream, only to realize there are bigger, more meaningful dreams, has been a humbling and motivating life lesson. He thrives on physical challenges, is an avid reader, is committed to a path toward full human potential, and strives to serve others. CF-L1 Trainer.

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