Batman Jump Rope Workout Plan: Train Like The Caped Crusader
Fandom
In this episode of the Superhero Training series, we are covering the full 3-day workout plan inspired by Batman, debuting our Superhero jump rope workouts!
This is the recent sub-category workout we’ve added to the site since all of you have really been enjoying them, and utilizing them within the full 5-day workout plans we have.
We’ve covered lots of Batman content, so you can check them out below once you are through with this one!
And if you missed the main one, you can check it out 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 Batman.
Let’s get into it!
Fandom
Workout frequency: 3 days
Training description: This jump rope workout is rooted to making you a peak specimen like Batman!
Day 1: Batman Strength and Agility
Warm-Up:
5 minutes of jump rope (basic bounce and alternate foot jump)
Dynamic stretches (leg swings, arm circles)
Workout:
Jump Rope Interval Training:
30 seconds high-intensity jump rope (e.g., double unders or fast feet)
30 seconds rest
Repeat for 5 rounds
Kettlebell Swings:
3 sets of 12-15 reps
Focus on explosive hip thrusts and maintaining a strong core
Push-Ups:
3 sets of 10-15 reps
Variations: standard, decline, or diamond push-ups
Dumbbell Rows:
3 sets of 12-15 reps per arm
Maintain a flat back and engage your core
Jump Rope Skill Drill:
1 minute of practicing a jump rope skill (e.g., criss-cross or high knees)
1 minute rest
Repeat for 3 rounds
Plank to Push-Up:
3 sets of 10 reps
Start in a plank position, transition to push-up position, and return
Cool-Down:
5 minutes of jump rope (slow pace)
Static stretches focusing on arms, legs, and core
Day 2: Batman Endurance and Functional Strength
Warm-Up:
5 minutes of jump rope (light jumping and side-to-side hops)
Dynamic stretches (hip circles, torso twists)
Workout:
Jump Rope Conditioning:
45 seconds of continuous jump rope (various techniques)
15 seconds rest
Repeat for 6 rounds
Kettlebell Goblet Squats:
4 sets of 12-15 reps
Focus on depth and maintaining an upright torso
Dumbbell Bench Press:
4 sets of 10-12 reps
Ensure full range of motion and stable shoulders
Bodyweight Bulgarian Split Squats:
3 sets of 12-15 reps per leg
Use a bench or elevated surface
Jump Rope Agility Drill:
1 minute of alternating foot jumps or side-to-side jumps
1 minute rest
Repeat for 3 rounds
Russian Twists (with Dumbbell):
3 sets of 20 twists (10 per side)
Focus on controlled movements and engaging the obliques
Cool-Down:
5 minutes of jump rope (slow pace)
Static stretches for the entire body
Day 3: Batman Power and Conditioning
Warm-Up:
5 minutes of jump rope (single leg hops and double unders)
Dynamic stretches (leg swings, hip openers)
Workout:
Jump Rope Power Intervals:
20 seconds of high-intensity jump rope (e.g., double unders or high knees)
10 seconds rest
Repeat for 8 rounds
Kettlebell Clean and Press:
3 sets of 10 reps per side
Focus on smooth transitions and explosive movements
Dumbbell Lunges:
3 sets of 12-15 reps per leg
Maintain an upright posture and avoid letting the knee track past the toes
Pull-Ups or Bodyweight Rows:
3 sets of as many reps as possible
Use a full range of motion and focus on controlled movements
Jump Rope Power Drill:
1 minute of alternating high knees and fast feet
1 minute rest
Repeat for 3 rounds
Hanging Leg Raises (or Lying Leg Raises):
3 sets of 10-15 reps
Focus on engaging the lower abs and controlled movement
Cool-Down:
5 minutes of jump rope (slow pace)
Static stretches with an emphasis on relaxing the muscles worked
Fandom
