Baki Hanma Jump Rope Workout Routine: Real Life Grappler Baki Training
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On this episode of the Anime Workout series, we will be going over the full comprehensive 3-day workout routine inspired by Baki Hanma, jump rope edition!
This is our first ever jump rope workout we are bringing into Action Hero Athletics. You guys and gals love the sub-category workouts so I figured we just bring more of them to you!
You can check out all of our other Baki workouts after this one!
And yes… We’ve done plenty of them.
Since we’ve already done the full breakdown, we can go straight into the workout on this post!
And if you haven’t already checked it out, you can tune in to it here.
Want to learn more about Jump Rope workouts?
Check out all the amazing benefits that come with skipping rope, and how it’s the ULTIMATE fat loss/muscle building tool!
(COMING SOON)
And for those that want more awesome free workouts, you can check them out in our training lists:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout will be strictly centered on skipping rope paired with other forms of training. It is mainly tailored for those who need an active recovery day or simply just want something different out of their training.
This workout will be a full jump rope workout inspired by Baki Hanma.
Let’s get into it!
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Workout frequency: 3 days
Training description: This jump rope workout inspired by Baki Hanma will help you build your endurance, strength, agility and athleticism all in one workout!
Day 1: Agility and Endurance
Warm-Up:
Jump Rope: 5 minutes at a moderate pace
Dynamic Stretching: 5-10 minutes
Main Workout:
Jump Rope Intervals:
30 seconds high knees, 30 seconds rest (10 rounds)
Focus on speed and maintaining a light, quick pace.
Bodyweight Circuit:
Push-Ups: 3 sets of 20 reps
Air Squats: 3 sets of 25 reps
Plank: 3 sets of 1 minute
Perform these exercises with minimal rest between sets.
Agility Drills:
Lateral Jump Rope: 3 sets of 1 minute (jump side-to-side)
Jump Rope Skier: 3 sets of 1 minute (jump with feet together, mimicking a skiing motion)
Rest 1 minute between each set.
Cool-Down:
Jump Rope: 5 minutes at an easy pace
Stretching: 5-10 minutes focusing on calves, hamstrings, and shoulders
Day 2: Strength and Power
Warm-Up:
Jump Rope: 5 minutes, alternating between regular jump and boxer step
Dynamic Stretching: 5-10 minutes
Main Workout:
Jump Rope Power Intervals:
1 minute double-unders, 1 minute rest (5 rounds)
Focus on explosive jumps and maintaining rhythm.
Strength Circuit:
Kettlebell Swings: 4 sets of 15 reps
Dumbbell Thrusters: 4 sets of 10 reps
Jump Rope Crossovers: 4 sets of 1 minute
Rest 1-2 minutes between rounds.
Bodyweight Power Moves:
Plyometric Push-Ups: 3 sets of 10 reps
Jumping Lunges: 3 sets of 15 reps per leg
Burpees: 3 sets of 15 reps
Cool-Down:
Jump Rope: 3 minutes at a slow pace
Stretching: 5-10 minutes focusing on quads, chest, and shoulders
Day 3: Endurance and Mental Toughness
Warm-Up:
Jump Rope: 5 minutes, mixing in single-leg jumps and side swings
Dynamic Stretching: 5-10 minutes
Main Workout:
Endurance Jump Rope:
10 minutes continuous jump rope (mix up styles: regular jump, high knees, boxer step)
Maintain a steady pace, focusing on consistency and breathing.
Full-Body Circuit:
Push-Ups to Failure
Goblet Squats (with kettlebell): 4 sets of 20 reps
Jump Rope High Knees: 4 sets of 1 minute
Plank to Push-Up: 3 sets of 1 minute
Mental Toughness Drill:
Max Effort Jump Rope: 2 minutes as fast as possible
Kettlebell Carry: 3 sets of 50 meters per side (choose a challenging weight)
Wall Sit: 3 sets of 1 minute
Cool-Down:
Jump Rope: 3-5 minutes, gradually decreasing pace
Stretching: 5-10 minutes focusing on lower back, hamstrings, and calves
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