Let's face it; some days it's really hard to pull back the covers, trek through the cold and go gangbusters at the gym. And some days you might be traveling, short on time or can't make it to your local studio. While a simple at-home body weight set is great idea, you'd be wise to work in a little cardio as well. That's where this uber efficient workout comes in. Several of my clients travel weekly for work and this has become their go-to so they never miss a sweat sesh.
All you need is a jump rope and yourself. A good jump rope is key otherwise you'll get a little frustrated if you're getting tripped up too much. I recommend this one as it's lightweight, comes in an easy-to-transport pouch and is good for beginners as well as more experienced jumpers. Plus, it comes with a workout ebook. #Score
A few tips before getting started:
- Find a clear space if your home, apartment or outside. You want to make sure you have enough height and depth around you to jump rope without hitting anyone or anything. Make sure you start with the right length. When the rope is doubled up, it should start at your feet and bisect your sternum. Too high or too low will impact your rhythm.
- Start by lightly jumping rope to get the feel of the rope if it's your first time. When you jump, make sure you're doing so on the balls of your feet. It makes you more nimble but also helps to absorb the impact.
- Keep your elbows close to you body slightly above your waistline and your arms at nearly ninety degrees. It's all in the wrists.
- Don't worry about jumping too high. Relax and ease into a nice pace and height that you can be consistent with.
- Start with 100 jumps in rapid succession. Then hit the floor for some core work and do 25 crunches
- Done with the crunches? Back to another 100 jumps and then hit the floor for 25 mountain climbers
- Another 100 jumps and then onto your forearms for a 60 second forearm plank
- You're probably seeing the pattern now. Another 100 jumps and then onto the floor again for 30 second side planks on each side
- 100 jumps and then hit the floor for 50 Russian twists