Get vertical and go for this workout that combines all the benefits of jumping rope with a few strength exercises that hit your entire body. Not sold on jumping rope? Here are a few benefits to consider:
- Muscle Tone: Shape up your calves, along with several other big leg muscles by jumping rope.
- Functional Fitness: Jumping rope is a plyometric exercise, which require some "explosive work" from the lower part of your legs. Conditioning the muscles this way will make all activities that recruit the same muscles easier, including running, football, basketball, volleyball, etc.
- Weight Loss: Jumping rope in intervals (see workout below) raises the heart rate and brings it back down several times. Your body moves in and out of different exercises zones which has proven to be quite beneficial in promoting fat loss.
Warm Up
Take your time and warm up well during this workout. Spend about 15 minutes on the elliptical, bike, treadmill or step mill - anything that will get your blood flowing to the point of working up an easy sweat.
Repeat this circuit three times with no rest in between exercises. Take a two-minute rest in between circuits.
- Bent Over Row (repeat 18 times, or to fatigue)
- Weighted Squats (repeat 30 times)
- Mountain Climbers (repeat 60 times, alternating legs)
- Jump Rope 2 min (circuit 1); 3 min (circuit 2); 4 min (circuit 3)Approximate total time: 45 (including rest between sets and 15 minute warm up)
Bent Over Row
Using a barbell or dumbbells, use a weight that's challenging. If you reach 15 repetitions, and still feel like you could do rows all day long, you need more weight. Starting from a standing position, hold the weight in front of your thighs with an overhand grip. Without locking your knees, bend over to just past a 45 degree angle. “Row” the weight toward your body and release back down. Your back should stay straight. Go right into a set of squats. If using a barbell, carefully pull the weight up and over your shoulders. If using dumbbells, hold the weights up at the tops of your shoulders.
Squats
Standing with your feet hip-width apart, toes pointing straight ahead. The weight that you used for the bent over row over or on our shoulders. Drop down into a squat, hold briefly, and return to standing. Be conscious of your abs by keeping them drawn in. Make sure your knees stay in line with your toes - don't let them collapse in.
Mountain Climber
Start down on the ground in a straight-arm push up position. Bring your right knee up and in toward your left elbow. Return your right foot back to the starting position. Now repeat by bringing your left knee to your right elbow. Repeat quickly, alternating legs for 60 repetitions. Concentrate on keeping your abs drawn in. This is a great whole body workout – especially honing in on the abs. Start jumping rope immediately after completing the mountain climber.
