18382454 Jump Rope Workout

The Jump Rope Workout, Achieving the Focus of Tiger Woods and the Coordination of Michael Jordan Take a journey through a typical weekday morning. You wake up, have a bowl of cereal, and step outside into the fresh morning air. With the sun rising, you begin to warm up with a few subtle jumps. You stretch your arms, stretch your legs and then really begin your jump rope workout. After 15 minutes of using the jump rope, your body will have gotten the equivalent workout of running 1 and a half miles. The jump rope workout is one of the most tension relieving workouts you can use. You are exercising just about every single muscle in the body, but your arms and your lower body are what really get worked by using a jump rope. Your heart, obviously, is also given a good workout. Jump rope fitness will ultimately lead to overall body fitness. It also leads to more balance, strength, agility, and quickness on your feet. These are all reasons that boxers use consistent jump rope workouts. They have to be better, faster, and stronger than their opponent and having jump rope fitness and ability helps them achieve this. You also get a sense of focus and coordination by using a jump rope workout in your regimens. I'll admit, it does take quite a bit of focus to get good at jumping rope. Your mind and body are working together to make sure your feet don't get tangled up in the rope with each subsequent jump. This does take a little bit of thought power to achieve. In effect, you're getting a brain and coordination workout as well. This leads to many great things for the human body. You're ability to focus increases as you exercise that ability. Jumping rope is a great way to do this. Which leads to excellence in many other fields of life. With consistent jump rope workouts the end result is a higher ability to stay focused, more balance and coordination, and a great cardiovascular workout. Happy jumping!

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Jump Rope Basics

Minutes 0:00-1:00 Figure Eight • • • •

Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body. Trace a sideways figure eight -- moving from right shoulder to left hip, then left shoulder to right hip. Shift weight from right to left foot as you move your arms across your body.

Minutes 1:00-2:00 Single Jump

Jump over the rope with feet together, one jump per turn. •

Minutes 2:00-2:30

Step Touch • • • •

Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel. Repeat to the right. Minutes 2:30-3:30

Front-Back • • • • •

Jump up with feet together, moving 6 inches forward over the rope. On the next turn, jump back 6 inches. Continue alternating, jumping once per turn. Minutes 3:30-4:00

Figure Eight Repeat as before: • • • • •

Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body. Trace a sideways figure eight -- moving from right shoulder to left hip, then left shoulder to right hip. Trace a sideways figure eight -- moving from right shoulder to left hip, then left shoulder to right hip. Minutes 4:00-5:00

Slalom • • • • •

Jump over the rope 6 inches to the right, landing on both feet. On the next turn, jump 6 inches to the left. Keep your feet together and continue alternating, jumping once per turn. Minutes 5:00-5:30

Repeat as before: • •

Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel. Repeat to the right.

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Minutes 5:30-6:00

Double Jump • • • • •

Jump high enough to pass the rope under your feet twice before landing. Repeat. If you have trouble, do single jumps and work your way up to doubles. Minutes 6:00-6:30

Figure Eight Repeat as before: • • • • •

Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body. Trace a sideways figure eight -- moving from right shoulder to left hip, then left shoulder to right hip. Shift weight from right to left foot as you move your arms across your body. Minutes 6:30-7:00

Jumping Jack • • • • •

Jump over the rope and land with feet wider than hip-width apart. On your next jump, land with feet together. Repeat. Minutes 7:00-9:00

Running • • • •

Run in place while turning the rope. The rope should pass under one foot at a time. Minutes 9:00-10:00

Step Touch Repeat as before: • • •

Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel. Repeat to the right.