3-Move Jump Rope Circuit Workout

I don’t know about you, but when I was a young girl, one of my favorite things to do was jump rope.

I loved to make up songs with my friends as we would skip along without a care in the world.

Ah, good old fashioned nostalgia!   School year items seemed to come and go quickly, but the jump rope never seemed to go out of style.

Fast forward about 25 years, and I still can’t resist a good go with my jump rope because not only is it fun but it is also an excellent way to get in a quick and effective workout!

The jump rope is a strengthening and conditioning exercise.  You don’t need to get fancy or as intense as Rocky Balboa to get the most out of a jump rope workout, either.

All you need is a jump rope (long enough for your depending on your height), a suitable surface for jumping, and a timer app for your phone (or an egg timer, because nostalgia) and you’ll be all set to start jumping yourself into a sweat fest!

Jumping rope does take some coordination, so pace yourself if you tend to be on the less coordinated side, like yours truly!

For beginners, all of the moves in this workout can be performed without the use of a jump rope by holding an imaginary rope in your hands and moving along until you can build up you perfect your timing and form.

Using a jump rope not only helps your to improve your fitness level but it also strengthens your rhythm and coordination.

3-Move Jump Rope Circuit Workout

This workout is only three moves.  That’s right, three!  

To complete this workout, you will perform each of these moves in succession for 30 seconds each for a total of four rounds (resting for one minute between rounds).

Warm up:

Single Hop Skips:

    • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
    • As the rope comes down to the feet, skip over it with a single hop using both feet.
    • Continue for 30 seconds.

via GIPHY

 

Double Hop Skips:  

    • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
    • As the rope comes down to the feet, skip over it with a double hop.  To double hop, jump with both feet together once and another bounce while the rope is over your head.
    • Continue for 30 seconds. 

via GIPHY

 

High Knee Skip:

    • Driving your knee up, kick your lower leg out in front of you and then extend your working hip to pull the leg down in a powerful foot strike.
    • As the rope comes down to the feet, drive one knee up and kick your lower leg out in front as you bring the rope back overhead.
    • Continue for 30 seconds

via GIPHY

Remember that like anything practice not only makes your stronger but it helps you to improve your overall performance.

If you’re looking to improve other aspects of your fitness level (coordination, balance, etc.), the jump rope will become your best friend.

As well, the jump rope can be an incredibly fun piece of equipment to workout with as there are many variations of exercises you can build up to over time.

I recommend adding one-two days of jump roping for 8-10 minutes per session for maximum results.

Do you incorporate jump rope workouts into your weekly fitness routine?

beetsperminute-post-signature

LET’S CONNECT!

 TWITTER  | FACEBOOK PINTEREST |BLOGLOVIN’

Spread the good word!