Hi there! HAPPY Monday!!
I hope you had a great weekend! I certainly did, however, it went by at lightning speed...lol :D BUT I'm always ready for a new week and it's been a productive Monday! How's your week going so far?! Ready to push yourself, burn calories, and add some sexy muscles too? WOOO WHOOO!! I'm going to jump right into today's post :D
A JUMP ROPE is an old-school piece of exercise equipment. But don't be quick to write off that baby with handles...it torches more calories (up to 762 per hour) than just about any other piece of equipment. The following is a power-packed 15 minute routine which alternate rope internals and super-sculpting body-weight moves. Give the treadmill a rest with this fast do-it-all routine by Marc Santa Maria, the National Group Fitness Director for Crunch Gym.
- Total time: 15 minutes.
- You need: A jump rope. To make sure it's the right size, hold the handles in each hand, step on the rope's center with 1 foot, then hold the ends up so the rope is taut. The handles should be at shoulder height. If you need to shorten the rope, you can tie a knot or 2 at each end below the handle.
- How it works: Do these moves in order for 2 1/2 minutes each. If you're feeling like a jump rope rock star, go ahead and repeat the circuit for a killer 30-minute session!
1. Side-to-side jump:
Jump rope, hopping laterally to the right with feet together and knees soft (as if you were hopping over a small object) and landing on balls of feet, for 1 revolution, then immediately hopping laterally to the left for the next revolution. Continue quickly alternating sides for 2 1/2 minutes.
2. Push-up side plank:
Works shoulders, chest, triceps, biceps, abs, obliques, glutes, and quads.
Start on floor in plank on palms. Do 1 push-up (bringing chest to floor), then come into a side plank on right palm, stacking feet and reaching left palm high. Return to plank on palms and do 1 push-up, then rotate into a left-side plank. Continue doing 1 push-up and alternating side planks for 2 1/2 minutes.
3. Single-leg double jump:
Jump rope for 2 1/2 minutes, alternating 2 hops on your right leg for 1 revolution (do the first hop over the rope, then the second as you wait for it to circle around), then 2 hops on your left leg for 1 revolution.
4. Crab-walk touch:
Works shoulders, triceps, abs, obliques, and glutes.
Sit on floor with knees bent, feet flat, and palms on floor next to hips (fingers face forward). Press into hands and feet to lift hips to start. Walk hands and feet 1 step to the left, then extend and raise right arm and left leg to meet above hips. Return to start, and walk hands and feet back to center. Switch sides; repeat. Continue quickly alternating sides for 2 1/2 minutes.
5. Staggered-leg switch jump:
Jump rope, hopping left foot forward and right foot back for 1 revolution, then hopping right foot forward and left foot back for the next. Continue alternating sides for 2 1/2 minutes.
6. Single-leg balance:
Works abs, quads, and hamstrings.
Stand on left leg with arms by sides and raise bent right knee to hip level to start. Extend leg straight forward, flexing foot (keep hips square). Hold for 2 seconds. Return to start. Continue extending and bending leg for 1 minute 15 seconds. Switch sides; repeat.
R you ready to give this 15-minute express workout a shot? The routine is a fun way to melt fat with a twist!! You got this!!!
Have a HEALTHY week! I'll be posting again on Thursday!! See you then!!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist