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The Jumprope Workout

The Jumprope Workout

So we’ve all seen clips of famous boxers seamlessly dancing over a spinning rope.  Skipping at such an incredible speed, barely making contact with the floor, and doing all of this without missing a beat.  When I first started training in MMA, my boxing coach handed me a jump rope, told me to do 3 minutes on, 1 minute rest and said it would make my foot work better. So I took the rope and thought, this couldn’t be so hard. I used to love jump roping when I was little. Let me tell you, I didn’t dance or prance or float anywhere near that rope. Instead, I felt like a fish out of water and those 3 minutes were the longest 3 minutes of my life. What I learned from the experience is that practice makes perfect and while some days are better than others and I’m no Muhammad Ali, I can say now that I can skip a rope. While most of you won’t be hopping into a boxing ring any time soon, but are craving something different and challenging, jumping rope is not just amazing for coordination and speed, but it’s also an excellent cardiovascular exercise that will spike your heart rate, burn calories and work your entire body in a minimal amount of time. It’s also a super affordable and you can take it with you when you’re traveling. Here is a great Jump rope workout to start with. All you need is a jumprope, maybe some quick tempo tunes to jump to and remember to listen to your body, take breaks and rehydrate as needed. Enjoy!!

  • First Round: 3 minute jumping, feet together, moderate tempo. Warm it up!!  1 min. rest
  • Second Round: 3 minute jumping, feet together, speed up your tempo.   1 min. rest 
  • Third Round: 3 minute jumping, alternating legs.   30 sec. rest  
  • Fourth Round: 3 minute jumping. -       Min. 1: feet together -       Min. 2: alternate high knees -       Min. 3: alternate, quicker pace, like a sprint 15 pushups 
  • Fifth Round: 3 minute jumping, alternating legs, traveling forward and back 5 -10 ft.   15 reverse pushups or dips 
  • Final Round: 2 minutes of jumping. -       Min. 1: feet together, quick pace -       Min. 2: Alternate, as fast as you can   15 pushups 10 reverse pushups or dips 15 leg lifts from supine position, move slow, keep lower back pressed into floor, use hands under hips for support if needed. Bring shoulder blades off the floor for an added challenge. 1 min. bicycle crunches from supine position, quick pace, watch your form. 20 curls from supine position, legs up, hands behind head, elbows out. Aim to get shoulder blades off of the floor and keep chin off chest. 1 min. forearm plank to finish  
  • End your workout with 5 to 10 minutes of your favorite stretches!!

 

Photo By Lester Talkington

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