Jump Rope Workouts
In our last email, we talked about kettlebell training. Today, we’ll discuss some jump rope workouts.
You wouldn’t start jogging or running by pulling up your shoes and just sprinting off, would you? Of course not – you need to warm up beforehand.
Jumping rope is no exception. Here are some good warm-up exercises before you really start jumping:
• Use resistance bands to do duck walks and body-weight squats on your toes
• Either use the bands or hold a weight in each hand and do three sets of ten loaded calf raises (rise up onto your toes and back down)
• Do 20 jumping jacks then repeat for three sets
• Do 10 Squats and repeat for three sets
• Do 10 Push-ups and repeat for three sets
• Do 5 front lunges with each leg and repeat for three sets
Remember to get plenty of rest and eat nutrient-dense foods.
Keep yourself hydrated while working out. Jump on a soft surface like a mat or gym floor instead of on cement. And concentrate on keeping the proper form while jumping.
Start your workout with a normal “bounce” jump where you lift both feet off the floor just enough to pass the rope beneath them. You’re not aiming for high jumps here, just
for the bounce that gets your heart working harder.
Get a good rhythm going and remember to put form before speed.
When you’ve mastered that technique, you can try something a bit harder, like running in place. To do this one, you do exactly what it says – jog in place while you whip the jump rope around and step over it in time to your rhythm.
It’s a little harder to get a good rhythm going on this one, since both feet are only off the floor for a short time but it’ll give you a good workout.
Another technique is the “boxer skip,” where you hop from one foot to the other while hopping over the moving rope.
Again, it takes some practice, but then it’s just like running in place. You’ll get a good cardio workout from either technique.
When you’ve really worked on your stamina, you can even try jumping on one leg only. This is a real stamina-builder that helps your balance as well. Remember to spend an equal amount of time on each leg instead of just doing your stronger side.
In our next blog, we’ll talk about yoga.
Stay safe, Stay healthy
A J Paul