Khloé Kardashian Shared Her Insane Jump Rope Workout
As if jumping rope isn't hard enough, she also alternated it with resistance training. ?
When Khloé Kardashian posts fitness content, she usually jokes about how nuts her trainer, Don Brooks, is for coming up with torturous workouts. But she just shared a workout with Brooks, aka Don-A-Matrix, that might've been her toughest yet.
In a series of Instagram Stories, Kardashian explained that Brooks had her doing a circuit involving thousands—yes, literally thousands—of jump rope reps. (Related: Khloé Kardashian Shares Her Weight Training Exercises for a Toned Butt and Arms)
On its own, jump roping is an intense total-body workout. Not only does it tone your shoulders, arms, butt, and legs, but it can also improve agility and ankle mobility. Meaning, the more you skip rope, the stronger your joints become, which can also help reduce your risk of lower leg injuries, Nick Poulin, CEO and founder of Poulin Health & Wellness in New York City, previously told Shape.
But Kardashian's workout didn't just involve jump roping. She explained the format of the hour-long workout in a video on her Instagram Stories: "Let me tell you, Don is crazy," she said. "This guy has me doing 500 jump rope swings, and every 500 we have to do a [set] of a workout." Kardashian went on to say that she'd be doing 6,000 total jumps, so presumably, the plan was to complete 12 total sets. "Not to mention, I always warm-up before [my workout]. I do cardio before [my workout] for like, 20 to 30 minutes." (BTW, here are the benefits of doing circuit training workouts like Kardashian's.)
Tempting as it must've been, Kardashian didn't run the other way. She posted videos of some of the strength exercises she did between the jump rope sets. First was a variation on the push-up to dumbbell renegade row. Her non-rowing arm was elevated on a push-up handle stacked on a step platform, creating a deficit that forced her rowing arm to work that much harder. "My arms are DEAD!!!! This is halfway through my workout," she wrote over the video. (Related: Khloé Kardashian Shared Her 7-Day Workout Plan In Detail)
But Kardashian still had more arm work to get through. In the following video, she finished 20 reps of incline dumbbell pullover to close-grip presses, followed by 20 more reps of close-grip presses. Since close-grip presses work the triceps and forearms, her arms were undoubtedly fried by this point.
Kardashian shared a third exercise from her jump rope workout before writing, "There was more but I'm too tired lol." The move can be described as a sit-up on steroids. It involves a somewhat complex setup: Kardashian was lying on a Bosu ball stacked on an incline bench, holding onto the handles of a resistance band that was anchored behind her. She rocked back onto the bench then rocked forward to stand up in a squat position while pressing her arms forward. (P.S. if you want a visual of these moves, Don-A-Matrix added the videos to his IG Story highlights.)
Did I mention that Kardashian was tackling these moves between casual sets of 500 jumps? As intimidated as she might've felt, clearly she was up for the challenge.