Avatar Korra Jump Rope Workout: Real Life Legend of Korra Workout
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In this episode of the Character Training series, we are going to go over the full 3-day jump rope workout inspired by Avatar Korra!
This is the first jump rope workout we are bringing into the fictional character workouts. And because all of y’all are showing love to the sub-category workouts, I decided to bring in a new one to the lineup!
You can check out our Korra workouts after this one!
You can tune into them simply by scrolling back up and accessing them here:
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 Avatar Korra.
Let’s get into it!
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Workout frequency: 3 days
Training description: Each workout will focus on different aspects centered around Korra’s training.
Day 1: Strength and Power
Focus: Building strength and explosive power
Warm-Up:
5 minutes of jump rope: Alternate between regular bounce and high knees every 30 seconds.
Workout:
Jump Rope Power Circuit (3 rounds):
Double Unders: 30 seconds
Push-Ups: 15 reps
Kettlebell Swings: 15 reps (moderate to heavy weight)
Rest: 1 minute
Strength Superset (4 rounds):
Dumbbell Deadlifts: 12 reps
Jump Rope Sprint: 30 seconds
Rest: 1 minute
Explosive Circuit (3 rounds):
Box Jumps: 12 reps
Jump Rope High Knees: 45 seconds
Dumbbell Push Press: 10 reps
Rest: 1 minute
Cool Down:
Stretching: 10 minutes focusing on hamstrings, quads, shoulders, and lower back.
Day 2: Endurance and Stamina
Focus: Building cardiovascular endurance and stamina
Warm-Up:
5 minutes of jump rope: Alternate between regular bounce and boxer step every 30 seconds.
Workout:
Endurance Jump Rope Set (4 rounds):
Jump Rope: 2 minutes steady pace
Bodyweight Squats: 20 reps
Kettlebell Goblet Squats: 15 reps
Rest: 1 minute
Jump Rope HIIT (4 rounds):
30 seconds on, 15 seconds off (mix up regular jump, double unders, and criss-cross)
Rest: 1 minute between rounds
Calisthenics Circuit (3 rounds):
Burpees: 15 reps
Jump Rope Alternating Feet: 1 minute
Mountain Climbers: 30 seconds
Rest: 1 minute
Cool Down:
Stretching: 10 minutes focusing on calves, hip flexors, chest, and shoulders.
Day 3: Agility and Coordination
Focus: Enhancing agility, coordination, and balance
Warm-Up:
5 minutes of jump rope: Alternate between regular bounce and single-leg jumps every 30 seconds.
Workout:
Agility and Coordination Circuit (4 rounds):
Jump Rope Side-to-Side: 1 minute
Dumbbell Snatch (each arm): 10 reps
Single-Leg Deadlift (each leg): 12 reps
Rest: 1 minute
Jump Rope Footwork Drill (4 rounds):
Alternate Feet: 45 seconds
Plank with Shoulder Taps: 20 reps
Jump Rope Criss-Cross: 45 seconds
Rest: 1 minute
Balance and Core Circuit (3 rounds):
Jump Rope Single-Leg (each leg): 30 seconds
Kettlebell Turkish Get-Up (each side): 5 reps
Jump Rope Boxer Step: 45 seconds
Rest: 1 minute
Cool Down:
Stretching: 10 minutes focusing on glutes, hips, core, and shoulders.
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