Jump Rope Workout

What Type of Jump Rope is recommended? 

I recommend getting a "speed rope".  They cost about $10 and are available at any sporting goods store or mega store like Wal-Mart or Target.  The speed rope is a plastic rope without the beads. It is preferable to get an adjustable jump rope to ensure you don’t hit the top of your head as you jump; also you want to be sure the rope is not too long or it will prevent you from jumping at a fast speed!  The un-weighted jump rope is also preferable.
 

Practice Makes Perfect:

Many people that attempt to jump rope, get frustrated, and quickly find alternative conditioning tools. Do not allow your frustration to interfere with your development as an athlete!  Remember practice makes perfect – so if you are new to the jump rope start out slow, practice for a few weeks and before you know it- you will have mastered this amazing exercise!
 

WORKOUT!

Looking to try something new?  Here is a great HIIT workout using the Jump Rope for you to try.  The entire workout should take you about 45 minutes to complete.  Please be sure to check with a physician before commencing any new fitness or workout program.  Also be sure to properly stretch and warm up as well as cool down after your workout is done!  Good luck and have fun!
 
Warm Up: 2 minutes simulated Jump Rope followed by 3 minutes full body stretch;
 
You will perform 1 minute of Jump Rope followed by the prescribed exercise (typically takes about 1 minute to complete prescribed exercise).  Take 15 seconds to get yourself ready for each move; so you will have 15 second breaks between exercises and jumping rope.  Beginners perform the circuit one time; advanced athletes take 2 minute rest and walk it out before repeating circuit one time for a 45 minute total body workout.
 
JUMP ROPE WORKOUT BY BECKY
 
1 minute Jump Rope
50 Mountain Climbers
1 minute Jump Rope
50 Bicycle Crunches
1 minute Jump Rope
25 Prisoner Squats
1 minute Jump Rope
15 Push Ups
1 minute Jump Rope
1 minute plank hold
1 minute Jump Rope
40 Regular Crunches
1 minute Jump Rope
30 Alternating Reverse Lunge
1 minute Jump Rope
15 Squat Thrusts
1 minute Jump Rope
Side Plank (30 seconds each side)
1 minute Jump Rope
30 Reverse Crunch
 
Beginner athletes cool down; Advanced REST 2 MINUTES BEFORE REPEATING THE CIRCUIT ONE TIME
 
Want to workout with Becky? FREE? She is the founder of BeckysFitnessCompany.com and creator of the Personal Training Traxx IPhone APP (available in Android too).  She will dictate your workout right to your ears through your mobile device set to the backdrop of sweat inspiring music.  No need for personal trainers anymore- take Becky with you!  Download her FREE APP to try it out – then go for a full four week program if you want!
 
For more exercise / training information, visit Becky’s library of articles! 
 

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