Welcome to Part 5 of the eFit Club Series Bounce, Build, and Burn! We’re officially halfway through our 10 part journey, and today’s session is all about combining heart-pumping cardio, muscle sculpting strength work, and core crushing moves in one smooth, dynamic circuit. Get ready to jump, lift, and feel the burn in a way that challenges your whole body while keeping it fun and accessible. This workout is designed for all fitness levels whether you’ve been with us since Part 1 or you’re just jumping in today. The structure is simple: we’ll rotate through four key exercises, blending explosive jump rope cardio with targeted strength training and core activation. This balanced approach helps you improve endurance, build lean muscle, and boost your overall athletic performance. Here’s what’s on the menu: 1. Jump Rope Basic Bounce We kick things off with the foundation of all jump rope training the basic bounce. This move fires up your heart rate, improves coordination, and sets the pace for the rest of the workout. Keep your jumps light and rhythmic, and focus on staying relaxed from shoulders to wrists. 2. Bulgarian Split Squats Time to shift gears and target your lower body strength. With your rear foot elevated, this single-leg move hammers your quads, glutes, and hamstrings while also challenging your balance. The key is control move slowly, keep your chest tall, and power up through your front heel. 3. V-Ups Now we hit the core hard. V-Ups combine a crunch and a leg raise into one smooth motion, engaging your abs and hip flexors at the same time. The goal is to lift both your upper and lower body together, meeting in the middle without using momentum. 4. Pike Push Ups We finish the round with a shoulder-focused push up variation. By starting in a pike position, you shift more of the workload to your shoulders and triceps, giving your upper body a serious burn. Keep your form tight and move with control to protect your joints. How It Works: Each exercise (jump rope 2x) will be performed for 45 seconds, followed by 20 seconds of rest. You can adjust number of round time of each and break amount depending on your fitness level. The beauty of this format is that you control the intensity push harder if you’re feeling strong, or scale back if you need more recovery. Why This Workout Works: By pairing the cardiovascular benefits of jump rope with the muscle building power of bodyweight strength training, you’re getting the best of both worlds. You’ll improve your stamina, build functional strength, and torch calories long after the workout ends. So grab your rope, find your space, and let’s crush Part 5 together. You’re halfway through the eFit Club series now’s the time to push, progress, and prove to yourself how far you can go!
Video Duration: 09:53
Welcome to Part 5 of the eFit Club Series Bounce, Build, and Burn! We’re officially halfway through our 10 part journey, and today’s session is all about combining heart-pumping cardio, muscle sculpting strength work, and core crushing moves in one smooth, dynamic circuit. Get ready to jump, lift, and feel the burn in a way that challenges your whole body while keeping it fun and accessible. This workout is designed for all fitness levels whether you’ve been with us since Part 1 or you’re just jumping in today. The structure is simple: we’ll rotate through four key exercises, blending explosive jump rope cardio with targeted strength training and core activation. This balanced approach helps you improve endurance, build lean muscle, and boost your overall athletic performance. Here’s what’s on the menu: 1. Jump Rope Basic Bounce We kick things off with the foundation of all jump rope training the basic bounce. This move fires up your heart rate, improves coordination, and sets the pace for the rest of the workout. Keep your jumps light and rhythmic, and focus on staying relaxed from shoulders to wrists. 2. Bulgarian Split Squats Time to shift gears and target your lower body strength. With your rear foot elevated, this single-leg move hammers your quads, glutes, and hamstrings while also challenging your balance. The key is control move slowly, keep your chest tall, and power up through your front heel. 3. V-Ups Now we hit the core hard. V-Ups combine a crunch and a leg raise into one smooth motion, engaging your abs and hip flexors at the same time. The goal is to lift both your upper and lower body together, meeting in the middle without using momentum. 4. Pike Push Ups We finish the round with a shoulder-focused push up variation. By starting in a pike position, you shift more of the workload to your shoulders and triceps, giving your upper body a serious burn. Keep your form tight and move with control to protect your joints. How It Works: Each exercise (jump rope 2x) will be performed for 45 seconds, followed by 20 seconds of rest. You can adjust number of round time of each and break amount depending on your fitness level. The beauty of this format is that you control the intensity push harder if you’re feeling strong, or scale back if you need more recovery. Why This Workout Works: By pairing the cardiovascular benefits of jump rope with the muscle building power of bodyweight strength training, you’re getting the best of both worlds. You’ll improve your stamina, build functional strength, and torch calories long after the workout ends. So grab your rope, find your space, and let’s crush Part 5 together. You’re halfway through the eFit Club series now’s the time to push, progress, and prove to yourself how far you can go!
