Friends and Fitness Enthusiasts,
Here is my legs, abs, and shoulders work out that I'm doing once a week; I go through it all the way down then repeat in reverse.
- Side Jumps on Box: 1min
- Lateral Flys: 12 reps
- Pikes: 15 reps
- Leap Frog: 1min
- Anterior Deltoid Raise: 12 reps
- Figure 4 Abs: 10 reps on each side
- Jump Roping: 1min
- Overhead Press: 12 reps
- Shrimping (see video below, only do if you have a slick floor; carpet is not kind...ouch!): 6 each side
- Jump Squats/Tuck Jumps: 20 reps
- Plank: 1min forward (Round 1), 30sec each (Round 2)
This was challenging but I think I need to make the abdominals part a little more difficult by using a medicine ball. I will probably also have to step up the legs portion in a couple weeks. Anyway, give it a try and tell me what you think!
In health,
Lauren
Showing posts with label jump rope. Show all posts
Showing posts with label jump rope. Show all posts
Thursday, April 7, 2011
Friday, January 21, 2011
185/365 Jump Roping
Friends and Fitness Enthusiasts,
Remember when you were little and jump roping was so much fun? It took not effort at all. Heck, you could even sing songs while you did it! Well, play time isn't over because you can still jump rope and get huge benefits from it.
Jump roping is a high impact, cardio exercise that will leave your calves burning and face sweating. You'll also be working out your core as well as your eye-hand coordination (my elementary school PE teacher always said that if you could jump rope well, you can probably drive well, hooray!). The only downside to jumping rope is the punishment from the rope you get if you don't jump over it.
Your game plan is to jump rope for 30 seconds. I know that doesn't seem like a long time but, I think you'll be thanking me after you try it. The goal is to jump quick and short; your feet should barely leave the floor. You can jump rope in front of a mirror to check your form. Once you get good (no mess ups), build it up to 1 minute then up to 5 minutes; you don't need to restart the clock if you mess up when the duration gets longer. If that starts to get easy, you can do the tricks the kids do like jumping rope backwards, crossing your arms in front, double jumping, triple jumping, etc.
Jump ropes are fun so go and have a great heart pumping, sweaty time!
In health,
Lauren
Remember when you were little and jump roping was so much fun? It took not effort at all. Heck, you could even sing songs while you did it! Well, play time isn't over because you can still jump rope and get huge benefits from it.
Jump roping is a high impact, cardio exercise that will leave your calves burning and face sweating. You'll also be working out your core as well as your eye-hand coordination (my elementary school PE teacher always said that if you could jump rope well, you can probably drive well, hooray!). The only downside to jumping rope is the punishment from the rope you get if you don't jump over it.
Your game plan is to jump rope for 30 seconds. I know that doesn't seem like a long time but, I think you'll be thanking me after you try it. The goal is to jump quick and short; your feet should barely leave the floor. You can jump rope in front of a mirror to check your form. Once you get good (no mess ups), build it up to 1 minute then up to 5 minutes; you don't need to restart the clock if you mess up when the duration gets longer. If that starts to get easy, you can do the tricks the kids do like jumping rope backwards, crossing your arms in front, double jumping, triple jumping, etc.
Jump ropes are fun so go and have a great heart pumping, sweaty time!
In health,
Lauren
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