Jump for Joy in Just 10 Minutes
Before we jump into the week ahead, I want to first thank Alex and Alexa for featuring us on their site last week. If you missed our interview, click here to learn a little bit more about us!!
Now let's get down to business! Many of us haven’t jumped rope since grade school, but perhaps it’s time we skip down memory lane. You can get a wicked cardio workout in just 10 minutes and all you need is a skipping rope... and some jumping skills.
Let’s start with the basics. Starting with "how on earth do you jump rope again?" Here’s how:
Jump 1 to 2 inches off floor allowing enough space for the rope to slide under your feet. Focus on just the balls of your feet touching the floor.
Keep your elbows in tight to your sides as you turn the rope. Remember, this movement should not come from your shoulders, but from your wrists and forearms.
Make sure that your rope is the right size – do this by placing one foot in the center of the rope and lift the handles which shouldn't go past your underarms.
Now let’s get to business! Follow this skipping routine below for 10 minutes and be mindful for the time indicated for each move. Use a timer to keep you on track. If you get too tired to finish the workout, don’t give up. Just drop the rope and keep going by moving your arms and legs in the same movement as you would if you were holding the rope. Eventually you will work up to using the rope for the entire 10 minutes.
0:00-1:00
Single Jump
- Jump over the rope with feet together - do one jump per turn.
1:00-2:00
Figure Eight
- Stand with your feet shoulder-width apart and hold the handles of your rope together with both hands in front of your body.
- Continue by tracing a sideways figure eight – move from right shoulder to left hip and then left shoulder to right hip and so on.
2:00-3:00
Single Jump
- Jump over the rope with feet together - do one jump per turn.
3:00-4:00
Jumping Jack
- Jump over the rope and land with feet wider than hip-width apart.
- On your next jump, land with feet together.
4:00-5:30
Double Jump
- Jump high enough so that the rope can pass under your feet twice beofre you land.
5:30-6:00
Figure Eight
- Stand with your feet shoulder-width apart and hold the handles of your rope together with both hands in front of your body.
- Continue by tracing a sideways figure eight – move from right shoulder to left hip and then left shoulder to right hip and so on.
6:00-8:00
Running
- Run in place while turning the rope.
- The rope should pass under one foot at a time.
8:00-9:00
Side to Side
- Jump over the rope landing on both feet to the right about 5-6 inches.
- On the next turn, jump and land to the left 5-6 inches.
- Keep your feet together and continue alternating, jumping once per turn.
9:00-10:00
Single Jump
- Jump over the rope with feet together - do one jump per turn
That's it! You're done. This circuit is guaranteed to get your heart rate up and you'll work up a sweat ... all in the comfort of your own home!
PS - Thank you SENITA for this ultra cute workout outfit which made for a perfect choice to skip in. It’s breathable, comfy and I love that my leggings have a huge pocket for my iphone. Yes, I’m guilty of having my phone on me during most workouts ... but for music purposes only! This line is one of those best kept secrets when it comes to workout gear!
