Jumping rope is a killer way to get your blood pumping and work your whole body. Add in some simple strength and body weight movements, and you’ve got a great go-to workout. Are. You. Ready?! Let’s do it!
Every circuit will consist of 5 exercises. Always start with a jump rope and end with a forearm plank. In between, choose 3 other exercise routine. Read more…
HOW TO DO THE MOVES:
Jump Rope: Hold each handle at about hip height, with the hands close in to the body. Swing the rope around and jump over it, keeping the legs straight and the hands in the same position. Continue jumping for 60 seconds.
Push-Ups: The goal is to get your chest all the way down and touching the floor. Feel free to drop to your knees to modify.
Air Squats: Stand with feet about hip width apart, feet turned slightly out. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. Stand back up to starting position and repeat.
Arm Circles: Hold a light weight in each hand and extend arms straight out to the side at shoulder height. Create slow circles with the arms, insuring they don’t drop below shoulder height. After 30 seconds, switch directions.
Forearm Plank: Get into a plank position on your forearms, insuring your elbows are directly under your shoulders. Keep the hips in line with the torso, engage the core and hold for 30 seconds. If this gets difficult, you can drop to your knees or raise up onto your hands.
Tricep Dips: Get in a reverse tabletop position, with your feet on the floor and hands under the shoulders, torso facing the ceiling. Raise your hips up and keep them in line with your torso. Keep your core engaged as you bend your elbows toward the wall behind you. Press back up to start and repeat. Be careful not to let your hips drop or to use your legs to help assist you. Let your triceps do the work.
Bulgarian Split Squats: Step your right leg out in front of you. Straighten your left leg and place it behind you on a bench or chair. Dip down, allowing your knees to bend. Your left knee should kiss the floor as your right knee bends to about 90 degrees. Straighten to return to start. Switch legs after 30 seconds. To make this more challenging, add weights.
Side Dips: Stand up straight, feet under the hips, and hold a medium weight in each hand. Engage the core and lean over to the right, trying not to let the weight pull you over too far. Return to stand and repeat for 30 seconds. Then switch sides and repeat for another 30 seconds.
Supermans: Lay on the floor, belly down, with legs straightened behind you and arms straightened out in front of you. Engage your core and lift your arms and legs off the floor as much as you can comfortably. Return back down to the floor and repeat for 60 seconds.
Wall Sit: Place your back against a wall and dip down so that you knees are bent at 90 degrees, as though you are sitting in a chair. Hold for 60 seconds.
Pike Push Ups: Get in a push up positions. Raise your hips and walk your hands closer to your feet, so that your body is in a V position. Rotate the wrists so the fingers are pointing in toward each other. Lower your head down toward the floor between your hands and slowly raise back up. You should feel this in your shoulders. Repeat for 60 seconds.
To get an idea how to do the circuits, click on this link: https://fitfulfocus.com/jump-your-way-to-fit-total-body-circuit/
Here’s another resource you can look into: http://www.shape.com/fitness/workouts/plyometric-workout-jump-away-jiggle
Are you now ready to jump your way to fitness?
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Jump your way to fitness now!