Jump Rope Routine
I hope you've had a great AND productive week! Bring on the weekend! Woot Woot!!
Have you been doing the exercise routine I posted on Monday?! Hopefully you've done the routine 3 times already :D If not, get that body sweating...lol!
To keep you motivated over the weekend I'm posting a jump rope routine that you can do at home or even in a hotel room if you're out of town ;)
ALL you need is a jump rope AND 25 minutes!! This routine will zap calories, tone major muscles, and improve your balance and coordination! Do the following :)
0-2 MINUTES: Warm up: Jog in place for 1 minute then do shoulder rolls and heel raises for 30 seconds each.
2-4 MINUTES: Hold both handles of the rope in your right hand and do arm circles to the side while doing walking lunges for 1 minute; switch rope to left hand and repeat.
4-6 MINUTES: Jump rope at a moderate pace.
6-9 MINUTES: Jump rope at a moderate pace, doing small hops from side to side for 30 seconds then front to back for 30 seconds; repeat twice.
9-10 MINUTES: Hop one 1 foot for 30 seconds then switch legs and repeat.
10-12 MINUTES: Hold the rope with both hands and swing it in front of you in a full figure-eight motion 3 times then do a squat; repeat.
12-14 MINUTES: Hold both handles of the rope in your right hand and lasso it over your head while you jog in place for 1 minute; switch hands and repeat.
14-15 MINUTES: Do lateral speed skater jumps (see below).
15-22 MINUTES: Repeat minutes 2-9.
22-23 MINUTES: Jump rope as fast as you can.
23-25 MINUTES: Cool down: March in place.
*Lateral speed skater jumps: Extend rope on the floor so it's parallel to you. Stand to the right of rope with feet hip-width apart, arms at sides. Squat, lift your left foot and push off your right leg to hop over rope, staying low. Land on your left leg, bring your right foot behind your left and diagonal, swinging your arms back. Immediately push off of left leg to jump over rope, landing on right foot. Continue alternating sides as quickly as you can with good form.
I really like this quick cardio routine! It's a fun way to zap calories and improve coordination! It also tones our body and improves our jumping skills!! With that said, get out a rope and start JUMPING :D
If you have any comments or want to know if your rope is the right length, I'd love to hear from you!
Have an AWESOME weekend!!
See you on Monday :)
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Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist