If you are looking for a way to get your cardio workout done in 15 minutes or less without running around your neighborhood or on a treadmill, then Jump Rope workout might be for you. I personally love working out with Jump Rope way more then I enjoy running. I don't see myself as a lazy person. I really have no problem to get my butt of the couch and do a workout or try any type of sport. I just get bored with running especially in the city. The scenery doesn't change fast enough for me I guess and I would much prefer to be somewhere in the nature. So until I move into an ocean front property where I can run on the beach every morning while watching the sun rise, I think I'll stick with the Jump Rope. It's fun, it's challenging and it's very effective in terms of fat loss and general conditioning. The second workout with Jump Rope for Intermediates that I have for you is a mix of some basic jump rope skills and bodyweight exercises and the workout should not take you longer than 15 minutes. Here it is:
1. Feet together and do 10 basic bounces followed by 1 with your arms crossed in front of you. Repeat 5 times in a row. Then complete 10 bodyweight squats with perfect form, which means that your knees are pointing the same direction as your toes, you're not rounding your back and you go all the way down with your butt.
2. Scissors jumps - 20 reps followed by 10 reps of One Leg Deadlift on each leg. Repeat this whole thing twice.
3. One Leg Bounce - 10 reps on each leg and repeat one more time without an interruption. After that complete 20 backward lunges alternating legs.
4. You will combine just the Jump Rope skills into one big set.
Start with 5 regular bounces followed by one with your arms crossed and repeat 4 times. Then you're going to transition into scissors and do 20 reps and then directly to One leg bounce and do 10 reps on each leg. Repeat this last circuit at least 4 times.
One important thing is to remember that if you are just starting with the Jump Rope it's normal that you trip and mess up a lot. It can be very frustrating and trust me, we all felt that way when we started with Jump Rope, but it will get better and better and soon enough it's going to be like riding a bike. Just give it a chance and be patient. (forrás)
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