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Jessica Jones Netflix Workout

A Tabata-Style Workout to Get You in Shape Like Jessica Jones

After a tragic ending to her short-lived Super Hero stint, Jessica Jones is rebuilding her personal life and career as a detective who gets pulled into cases in New York City. Played by Krysten Ritter, the Marvel character wouldn't be able to prance around the Big Apple without some serious training to throw a few punches. Try this Tabata-style workout to shape up like this Netflix favorite.


Round 1:

20-second fast jabs right 3kg Dumbbell

Get in the boxing stance, place right foot in front of your left, left angled out slightly and shoulder width apart. Put your hands up to protect your chin, tuck your elbows in, and make sure your hips and above your feet. Transfer weight forward and jab, this is a punch that comes straight out in front of you.

20-second jump rope

Hold rope with your hands at hip height and keep elbow slightly bent. Make sure your upper arms are close to your sides. Jump one or two inches off the floor, and land on the balls of your feet. The movement of the rope should come from your wrists and forearms.

20-second fast jabs left 3kg Dumbbell

Get in the boxing stance, place left foot in front of your right, right angled out slightly and shoulder width apart. Put your hands up to protect your chin, tuck your elbows in, and make sure your hips and above your feet. Transfer weight forward and jab, this is a punch that comes straight out in front of you.

20-second jump rope

Hold rope with your hands at hip height and keep elbow slightly bent. Make sure your upper arms are close to your sides. Jump one or two inches off the floor, and land on the balls of your feet. The movement of the rope should come from your wrists and forearms.

Round 2:

20-second upper cuts right left 3kg Dumbbell

Get in the boxing stance, place right foot in front of your left. Shift your weight into your right leg. When punching, your arm will be coming at an upwards angle. Your shoulder, hips, leg and feet will all pivot the same way.

20-second Burpees

Begin in a standing position with your feet together. Get down on your hands, and kick your feet back so that you are in push-up position. Do one push-up, then jump up into the air, keeping your back and legs as straight as possible.

20-second upper cuts right left 3kg Dumbbell

Get in the boxing stance, place left foot in front of your right. Shift your weight into your left leg. When punching, your arm will be coming at an upwards angle. Your shoulder, hips, leg and feet will all pivot the same way.

20-second Burpees

Begin in a standing position with your feet together. Get down on your hands, and kick your feet back so that you are in push-up position. Do one push-up, then jump up into the air, keeping your back and legs as straight as possible.

Round 3:

20-second hook right 3kg Dumbbell

Get in the boxing stance, place left foot in front of your right. Shift your right foot onto the toe and twist your torso, swinging your right arm locked at a 90-degree angle (intending to hit opponent on the cheek). Keep your left hand at the chin as a guard.

20-second jacks

Begin with your feet together and arms by your side. Slightly bend your knees and jump in the air, bringing your legs outwards about shoulder width apart, as you move your legs outwards, raise your arms up over your head. Your feet should land shoulder width apart as your hands meet above your head. Quickly jump back to your starting position.

20-second hook left 3kg Dumbbell

Get in the boxing stance, place right foot in front of your left. Shift your left foot onto the toe and twist your torso, swinging your left arm locked at a 90-degree angle (intending to hit opponent on the cheek). Keep your right hand at the chin as a guard.

20-second jacks

Begin with your feet together and arms by your side. Slightly bend your knees and jump in the air, bringing your legs outwards about shoulder width apart, as you move your legs outwards, raise your arms up over your head. Your feet should land shoulder width apart as your hands meet above your head. Quickly jump back to your starting position.

Round 4:

20-second knee to body right 3kg Dumbbell

Begin with your feet shoulder width apart and your hands up to protect your chin. At a fast pace, bring one knee upwards, while at the same time moving your hands downwards. When you lower your leg, bring your hands back up to your chin.

20-second jumping lunges

Begin in a lunge position by placing one foot in front of the other and bending at the knees. Use your legs to push off in a jump. While in mid-air, switch the position of your feet, placing the forward leg behind you and the rear leg in front of you.

20-second knee to body left 3kg Dumbbell

Begin with your feet shoulder width apart and your hands up to protect your chin. Bring one knee upwards, while at the same time moving your hands downwards. When you lower your leg, bring your hands back up to your chin.

20-second jumping lunges

Begin in a lunge position by placing one foot in front of the other and bending at the knees. Use your legs to push off in a jump. While in mid-air, switch the position of your feet, placing the forward leg behind you and the rear leg in front of you.

Image Source: Netflix
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