Jump In! Lean Out With Jump Rope Training

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Get lean in 2017 with jump rope training!  Jumping rope is hands down one of the best tools to help you torch fat and lean out faster than ever.  It is estimated that jumping rope for 10 minutes (at 120 turns per minute) is equivalent to jogging for 30 minutes.

If you are someone that dreads cardio then this option is one to jump at!  Block out any concerns about looking silly or what people will think.  Attempting this activity, even if you stumble and trip trying, is worth it.  I’m sure people in the gym might think I’m a maniac when I break out my jump rope in between sets, but I’m there to get my best workout.  What people think of me is none of my business.

Ease yourself into it by practicing jumping with an invisible jump rope.  It might seem ridiculous but this will help you get the rhythm.

sad-elephant-jumping-ropeJumping rope is not only a calorie-burner but it’s also incredibly efficient, convenient and a great workout.

  • You can effectively burn calories and work your entire body in half the time by jumping rope.  I love how it works, not only my legs but my core, arms and shoulders!
  • It’s also a great workout tool for when you are traveling.  I always have my jump rope packed for any type of trip.  All you need is some space to get to whipping.
  • If done properly it’s a lower-impact activity than jogging.  Rope jumping strengthens muscles that support the tendons and ligaments of the knees, feet, and ankles.

Jump Rope Checklist For Correct Form:

  1. Keep torso relaxed, head lifted, and gaze ahead for balance.
  2. Maintain your weight on the balls of your feet.
  3. Jump only high enough to clear the rope.
  4. Land lightly on the balls of your feet.
  5. Keep your elbows near your sides.
  6. Make small circles with wrists while turning the rope.
  7. Do not sacrifice good form for speed.

Jump Rope Checklist For Getting Started:

  1. Wear cross trainers.
  2. Jump on a wood floor, rubber surface or a mat made for exercise.
  3. Adjust the height of your jump rope by placing one foot on the center of the rope and pull the handles up the sides of your body.  It should be at armpit level.

Beginner plan:

-Set a number goal.  For example, 20 total jumps.  When you reach your goal rest and repeat for 5-10 minutes.

Intermediate plan:

-Set a time goal.  For example, jump for 30 seconds and rest for 1 minute.  Repeat this for 10-15 minutes.

Advanced plan:

-Set a goal to jump 3-5 minutes without stopping.  Take a short break and repeat these endurance blocks 4-5 times.

For more training ideas be sure to check back for my next blog where I will be sharing my jump rope circuit training routine.  This is my personal preferred way of jump roping that will get you shredded.

 

 

Bodyweight HIIT Cardio Intervals

Want to get in a quality cardio session without spending 45 minutes to and hour on a treadmill?  You can optimize your time and get better results with this 20-minute high-intensity interval workout.   This fat burning cardio session will tone your entire body and leave you feeling energized!  You can do this in your office, home or in the gym.

What you need:

  1. a couple of hand towels
  2. a mat
  3. a stopwatch or tabata timer
  4. your willingness to give your best effort.  You can do this workout in your office, home, outside or in the gym.

The Plan:

  • Get a stopwatch or download an interval/tabata timer on your phone.  There are many free apps available that are good.
  • You will exercise for 20 seconds then rest for 10 seconds, and repeat 8 times.
  • Perform circuit 1 rest 1 minute, move into circuit 2 and then repeat the whole sequence again.  At the end of the workout, you will have done each circuit 2 times.

This will make better sense once you get into the workout. Be warned, it starts off feeling easy but the short rest breaks will challenge you!

Start with a 5-10 minute warm-up to make sure your muscles are loose and you are mentally focused.

Let’s get started! (photos of the exercises below the workout)

Circuit 1
1) Low Jacks:  20 seconds/rest 10 seconds
2) Plank Jacks: 20 seconds/rest 10 seconds
3) Squat Jumps: 20 seconds/rest 10 seconds
4) Push-up to knee tucks: 20 seconds/rest 10 seconds

-repeat circuit 1 again until you’ve completed 8 cycles which will take you exactly 4 minutes.

After the 4 minute circuit, rest 1 minute then move on to the next circuit.

Circuit 2 (follow the 20 on/10 off sequence)
1) Burpees
2) Army Crawls
3) Side to side jump squats
4) Squat thrusts

-repeat circuit 2 again until you’ve completed 8 cycles which will take you exactly 4 minutes.

After the 4 minute circuit, rest 1 minute then repeat the entire workout again.

Circuit 1:

low jacks– stay low the entire time.

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Plank jacks– in a push-up position, jump your legs out wide and together.

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Squat Jumps– no photo for this one, just squat and jump as high as you can.

Push-up to knee tuck– put a wash cloth under each foot.  Using your abs, pull your knees into your chest and the push them back.

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Circuit 2

Burpees– no photos for this one either.  You will squat, jump your feet back to push up position, jump your feet back in and immediately do a squat jump.

Army crawls– on your forearms and toes, keep your hips steady as possible as your crawl forward to the end of your mat and then crawl backward.

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Side to side jump squats– roll your mat up or pick a spot to tap down with your hands.  Squat to one side, bring your feet together in the center and jump out to the other side.  You want this to be fast and fluid.

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Squat thrusts– squat down, jump your feet back, back in and stand.

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