(One of) My Favorite Exercises

jump rope

It’s impossible for me to pick just one favorite exercise or workout. For me it really is about VARIETY and FUN. My favorite type of workouts are ones that have different exercises, tempos, paces, alternating from strength to cardio or both. Jumping Rope has all of that! HIIT (High Intensity Interval Training) exercises do too. HIIT workouts are shorter BUT to really get the benefits you have to work your ass off. This means that in 15 – 20 minutes you are DONE! Sweating, fatigued and out of breath.

The following is an example of a HIIT workout using a JUMP ROPE. If you cannot skip – fake it – move your arms like you’re swinging a rope and do the variations in footwork. Do try to skip – it’s fantastic cardio and burns about 10 cals per minute and works upper body at the same time. Practice makes perfect so don’t give up – If you keep trying you WILL improve. Make sure you have the right size rope. If you stand on the middle of the rope the handles should come to your armpits. Keep a light grip on the handles and swing from the wrists not the entire arm. If keeping your pace is an issue, use a song with a strong steady beat to help keep your pace.

WORKOUT   1 minute for each exercise 1-4 ROUNDS

  1. Skip – feet together (double hop)
  2. Pushups (knees, toes, or alternating one-legged)
  3. Skip – High Knees
  4. Squats
  5. Skip – Bum Kicks
  6. Mountain Climbers
  7. Skip – sprint (as fast as you can)
  8. Reverse crunch Abs
  9. Skip – side to side (feet together and hop side to side)
  10. Burpees
  11. Skip – Right foot only
  12. Alternating Rear Lunges
  13. Skip – Left foot only
  14. Plank
  15. Skip – Sprint

BONUS: 10 – 25 Double Unders (Jump high enough for the rope to pass under you twice before landing)img_0995

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Author: tammyjuco

Motivating and assisting you and your family to a healthier and happier lifestyle.


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