Rosie the Ripper Workout

Rosie the Ripper Workout

Total Workout Time: 10 Minutes
Total Calories Burned Per Set: 112 calories

When you are short on time (who isn’t?) but still want to get in your workout for the day, one of the best training methodologies you have at your fingertips is the Giant Set method. Giant Sets are made up of 3 to 5 exercises and really push you to your limit as they are intense, effective, and fast-paced. Try out this Giant Set workout and get ready to sweat.

Directions

  • Complete each exercise and set of acute variables for the first Giant Set.
  • Take a 60 to 120-second break.
  • Complete each exercise and set of acute variables for the second Giant Set.

GIANT SET #1

SKIPPING ROPE: 60 seconds
Jump Rope - Check out this awesome 10 minute Rosie the Ripper giant set 100-calorie workout. Giant sets are great for people looking to burn extra body fat in a short amount of time.

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Shoulders, Forearms

  1. Stand tall with a tight core, your chest up, and your hands at your sides. Each hand should be holding the handle of a jump rope. The jump rope should be lying behind you.
  2. Begin the exercise by swinging the jump rope above your head and forward towards the ground. As the rope comes around, push off the ground with the ball of your foot, jumping into the air.
  3. Continue swinging the rope in this fashion, jumping as it makes its rotations.

 

MOUNTAIN CLIMBERS: 60 seconds

Mountain Climbers - Check out this awesome 10 minute Rosie the Ripper giant set 100-calorie workout. Giant sets are great for people looking to burn extra body fat in a short amount of time.

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hamstrings, Quadriceps, Calves

  1. Begin in a Push-Up position with your hands below your shoulders and your feet behind you. Push yourself up and tighten your core. Keep your head in a neutral position.
  2. Start the movement by driving your left knee up and towards your chest. Contract the core as you do. Now, reverse the movement, bringing your left knee back while simultaneously bringing your right knee forward.
  3. Continue in this back and forth motion until you’ve completed all repetitions.

BURPEES: 30 seconds

Burpees - Check out this awesome 10 minute Rosie the Ripper giant set 100-calorie workout. Giant sets are great for people looking to burn extra body fat in a short amount of time.

 

Primary Muscle Group Activated: Chest, Quadriceps, Hamstrings
Secondary Muscle Group Activated: Shoulders, Triceps, Calves

  1. Stand tall with a tight core, your chest up, and your feet together. Engage the core before and during the exercise.
  2. Being by kneeling down to the ground, placing your hands on the floor and kicking your feet back. Perform a push-up from the plank position.
  3. Now jump your feet back up towards your hands. From this kneeling position, jump straight into the air. Land softly and begin again.

GIANT SET #2:

JOGGING: (Fast pace: 60 seconds)

Jogging - Check out this awesome 10 minute Rosie the Ripper giant set 100-calorie workout. Giant sets are great for people looking to burn extra body fat in a short amount of time.

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves, Hip Flexors
Secondary Muscle Group Activated: Abdominals

  1. Standing tall with your chest up, shoulders back, and core braced, begin by walking at a normal pace. Your hands should be shifting back and forth at hip level.
  2. Slightly lean forward and pick up your speed, taking larger strides in your steps. You will push off the ground with the ball of your foot and land on your heel.
  3. Continue at a comfortable pace that allows for larger strides but also medium intensity.

 

SIDE TO SIDE JUMP SQUAT: (60 seconds)

Side-to-side jump squats - Check out this awesome 10 minute Rosie the Ripper giant set 100-calorie workout. Giant sets are great for people looking to burn extra body fat in a short amount of time.

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals

  1. Stand tall with activated core muscles and your chest up.
  2. Begin the exercise by bending at the knees and driving your hips back as if you were sitting in a chair.
  3. Once your thighs are parallel with the ground, forcefully jump up and to the side. You will be traveling sideways in midair. Do not twist your body. You can also choose to reach your hands above your head as you jump.
  4. Be sure to land softly with your knees slightly bent. Do not pause here. Immediately jump back to the other side where you began. Repeat this back and forth pattern.

 

BUTT KICKS: 60 seconds

Butt kicks - Check out this awesome 10 minute Rosie the Ripper giant set 100-calorie workout. Giant sets are great for people looking to burn extra body fat in a short amount of time.

Primary Muscle Group Activated: Quadriceps, Hamstrings, Glutes
Secondary Muscle Group Activated: Hip Flexors, Calves

  1. Standing tall with your chest up and core activated, begin the exercise by running in place.
  2. From here, flex your left leg fully so that your left foot goes fully behind you. It should almost touch your butt.
  3. Switch legs and have your right foot come close to touching your butt. Continue this back and forth pattern for all repetitions.

 

NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.

Check out this awesome 10 minute Rosie the Ripper giant set 100-calorie workout. Giant sets are great for people looking to burn extra body fat in a short amount of time.

 

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