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Hot Body Jump Rope Workout

By October 10, 2018workout

Hot Body Jump Rope Workout 

We’re a week into October and it’s official: summer has come to an end, cooler weather is moving in and our busy schedules are back in high gear. This can be an especially busy time for many people, but don’t let your hectic work, home life and social schedules push your fitness plans to the wayside.

It’s easy to get distracted and let working out fall to the bottom of your long to do list. But I’m telling you, you cannot let it! It’s a fact that working out 3 – 5 times a week will increase your productivity in other realms of your day to day. Plus, your overall mood will be improved too! Exercise = endorphins aka the good stuff.   

On the other hand, if you do manage to incorporate working out into your daily routine, it can get a little old sometimes. Doing the same 30 minute cardio stint every morning or hour long abdominal session in the evenings is a brutal way to get to where you want to be. I don’t want you to think of exercise as simply a checkbox on your to do list. I want you to want to workout everyday because you love how it makes you feel.

It’s totally possible to have fun in different areas of your life and lose weight or tone up… at the same time – they are NOT mutually exclusive. Let me show you how!

If you want to get into really good shape, nothing will get you there faster than this incredible jump rope routine. I personally think that if you just try this once, it might become an addiction (in the best way)!

Sweat. Burn. Get High. Repeat!

(ahem…endorphin high)

EQUIPMENT + OVERVIEW
EQUIPMENT //
+ Jump rope
+ Exercise ball

 

WORKOUT STRUCTURE //
Repeat this workout of 16 exercises twice through. By the end of two circuits you will definitely be feeling the burn in your entire body.

WORKOUT DETAILS

Duration    20 – 25 mins  |  Type  Cardio, Strengthening
JUMP ROPE WORKOUT STEP-BY-STEP   //
  • Jump Rope
  • Body Weight Squats
  • Left Leg Jump Rope
  • Ball Crunch
  • Right Leg Jump Rope
  • Oblique Ball Crunch
  • Side-to-Side Jump Rope
  • Side Ball Crunch
  • Back and Forth Jump Rope
  • Side Ball Crunch
  • Criss Cross Jump Rope
  • Right Back Lunge
  • Alternate Criss Cross Jump Rope

BREAKDOWN //

1 // Jump Rope

Step 1 //

Start standing with your feet together, holding your jump rope.

Step 2 //

Begin jumping rope for 30 seconds. Jump up and down with your feet close together.

2 // Body Weight Squats

Step 1 //

Start standing with you feet a little more than shoulder width apart.

Step 2 //

Sink into a squat by bending your knees, lowering your butt towards the ground like you’re sitting down in a chair.

Step 3 //

Don’t let your butt sink lower than your knees during the squat. Straighten your legs to stand back up after squatting so you can repeat the exercise over and over again for the next 30 seconds.

Step 4 //

Be sure to keep your chest up and your heels on the floor. Use your arms to help move your body up and down by bringing them up in front of your chest as you squat, then back down to your side as you stand back up.

3 // Left Leg Jump Rope

Step 1 //

Begin jumping rope, this time only jumping on your left leg. Use your core to balance!

4 // Ball Crunch

Step 1 //

Grab your exercise ball and lie your torso down on top.  Plant your feet on the ground in front of you with your knees bent and your butt slightly in front of the ball.

Step 2 //

With your hands behind your head, begin crunches, raising your shoulders off the ball by using your abdominals to raise you up and then back down again. Keep your chin up so you don’t strain your neck. Do this for 30 seconds.

5 // Right Leg Jump Rope

Step 1 //

Begin jumping rope, just time only jumping on your right leg.

6 // Oblique Ball Crunch

Step 1 //

Lie back down on the exercise ball in the same position you were in for the ball crunches.

Step 2 //

This time, begin crunching your abs left and right. Move your left elbow towards the right side of your body, then return to starting position.

Step 3 //

Then, repeat this motion, moving your right elbow towards the left side of your body. Return to starting position. Repeat these motions for 30 seconds.

7 // Side-to-Side Jump Rope

Step 1 //

Begin jumping rope, this time jumping your body from left to right. Keep your feet close together and pretend like you’re jumping over an imaginary line on the ground beneath you.

8 // Side Ball Crunch

Step 1 //

Grab your exercise ball and lie down on top of the ball on the left side of your torso. Straighten your left leg out in front of the ball and balance on the side of your foot.

Step 2 //

Bend your right leg to place your right foot on the ground in front of your left leg.

Step 3 //

With your hands behind your head, begin side crunches, moving your right elbow towards your right hip. Lower your left shoulder back down to starting position, then repeat the crunching motion over and over for 30 seconds.

9 // Back and Forth Jump Rope

Step 1 //

Begin jumping rope, this time jumping your body from front to back.

10 // Side Ball Crunch

Step 1 //

Grab your exercise ball and lie down on top of the ball on the right side of your torso. Straighten your right leg out in front of the ball and balance on the side of your foot.

Step 2 //

Bend your left leg to place your left foot on the ground in front of your right leg.

Step 3 //

With your hands behind your head, begin side crunches, moving your left elbow towards your left hip. Lower your right shoulder back down to starting position, then repeat the crunching motion over and over for 30 seconds.

11 // Criss Cross Jump Rope

Step 1 //

Begin jumping rope, this time, crossing one foot over the other, then swapping them. Criss cross your feet back and forth over and over as you jump for the next 30 seconds.

12 // Right Back Lunge

Step 1 //

Start standing with your feet together.

Step 2 //

Step your right leg back behind you, bending your knee and lowering your body towards the ground in a deep lunge. Keep your left foot planted on the ground, bending your left knee as you complete the lunge.

Step 3 //

Straighten your legs to return to a standing position. Once you are fully upright, balancing on your left leg, kick your right leg out in front of you.

Step 4 //

Swing your right leg back through starting position and down into the lunge.

Step 5 //

Repeat the lunge and kick motions repeatedly for 30 seconds.

13 // Alternating Criss Cross Jump Rope

Step 1 //

Begin jumping rope with your feet close together. This time, try and incorporate a criss cross movement with the jump rope. To do this, cross your right arm over your left as the jump rope is passing over your head, then uncross them as it passes beneath your feet. Do the crossing motion as many times as you feel comfortable with during the 30 second interval.

14 // Left Back Lunge

Step 1 //

Start standing with your feet together.

Step 2 //

Step your left leg back behind you, bending your knee and lowering your body towards the ground in a deep lunge. Keep your right foot planted on the ground, bending your right knee as you complete the lunge.

Step 3 //

Straighten your legs to return to a standing position. Once you are fully upright, balancing on your right leg, kick your left leg out in front of you.

Step 4 //

Swing your left leg back through starting position and down into the lunge.

Step 5 //

Repeat the lunge and kick motions repeatedly for 30 seconds.

15 // Complete Criss Cross Jump Rope

Step 1 //

Begin jumping rope, again trying to incorporate the criss crossed arms. If you can, try and keep your arms crossed, one over the other, the entire 30 seconds.

16 // Pistol Ball Crunch

Step 1 //

Grab your exercise ball and lie your torso down on top.  Plant your feet on the ground in front of you with your knees bent and your butt slightly in front of the ball.

Step 2 //

Extend your arms straight out behind your head with your hands resting on one another.

Step 3 //

Begin crunches, using your arms to bring your shoulders off the ball. Bring your arms over your body and down in between your knees, keeping your arms straight and strong as you do.

17 // Cool Down Jump Rope

Step 1 //

After repeating these 16 exercises twice through, it’s important to let your heart rate slow down gradually. Jump rope for another 30 seconds, slowing down at your own pace. Cool down like you mean it.

Phew — You did it! This workout is a lot harder than one might think, but you made it through. The hardest part for me is the repetition. But trust me, doing two full circuits is totally doable and totally worth it. It’s all about your mindset. Fix it, change it, rearrange it — think positively about your fitness. Wipe away all those negative thoughts and just do it!

Inspire yourself!

Amanda

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