Fitness Revolutions eBook-1

King Athletic

FITNESS REVOLUTIONS STAMINA, SPEED & STRENGTH WORKOUTS

Find the perfect jump rope workout for you by Simon Sekski

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KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS ©

STAMINA, SPEED & STRENGTH WORKOUTS

Welcome Note Congratulations, you’ve just made a great choice! You are now one step closer to a fitter, stronger, healthier you. Requiringno specialized, expensive equipment or particular skill, jump rope workouts are fun, but above all, they are effective in building stamina, speed, and strength. A jump rope workout is a full body exercise that strengthens primary muscle groups, tones up your entire body and enhances your cardio fitness. What’s absolutely brilliant about jump rope workouts, is that they can be part of different training models. You can choose a mild, effectivebeginner-level Interval training workout and work your way up to try our HIIT workouts if you choose to become a die-hard fitness junkie. The choices are endless. Pick one out of 12 workouts and start building a healthier, stronger body. You can go straight to the jump rope workout of your choice, but then, you’d miss out on important information and tips we’ve put together for you! In the following pages, you will find a quick starter tips guide, along with safety tipsand injury prevention advice.You’ll even get tips on how each jump rope works best. In case you haven’t heard about the many health benefits of jump rope exercise, you can read about itin our health benefit boxes through this book. Learn new techniques and master classic jump rope techniques to add variety and fun into your workouts. I hope you will find this book useful and feel free to share it with those you care the most about. Let’s start a jumping rope revolution!

Simon Sekski

Founder & Head Coach

REACH YOUR PEAK PERFORMANCE Can’t get enough? Make sure to follow us here for more exciting tips, motivating insights and jump rope workout advice. follow us on facebook

CONTENT Welcome Note Starter Tips Choose the Right Workout for your Jump Rope Jump Rope Shortening and Adjustment

Safety Tips Tips for Training Safely

Jump Rope Techniques Jumping Rope Workouts Warm-up Cool-down Continuous Training Workouts Interval Jump Rope Training Workouts Circuit Jump Rope Training Workouts HIIT Jump Rope Workouts

Bibliography

1

DIFFERENT TYPES OF JUMP ROPES The Leather Jump Rope The leather jump rope is a slightly lighter jump rope than the Speed Rope and is used in strength, cardio and weight loss training.

The Speed Jump Rope Speed ropes are designed for speed building. Runners, swimmers, tennis, rugby, and soccer players all need speed for optimal performance.

The Speed Cable The Speed Cable is a groundbreaking speed jump rope with wire

Jump Rope Shortening and Adjustment

Did you know? nd 1950s.

me p Jump ropes beca

e 1940s a th in st e w e th opular in

4 The Leather Jump Rope



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endurance

cardio

The leather jump rope is a slightly lighter jump rope than the Speed Rope and is used in strength, cardio and weight loss training. Due to it being slightly lighter than most jump

weight loss

ALL OF THE MAIN TRAINING CATEGORIES CAN BE PRACTICED WITH THIS JUMP ROPE, HOWEVER IT IS OPTIMAL FOR INTERVAL, CONTINUOUS AND CIRCUIT TRAINING WORKOUTS.

FUN FACT

AS YOU WILL OBSERVE IN THE TABLE BELOW, THE LEATHER JUMPROPE IS GREAT FOR ADVANCED ATHLETES THAT ARE NEW TO ROPING, BUT LOOKING FOR A LOW-IMPACT, ENDURANCE TYPE TRAINING.

ropes, it is popular with beginners because you can quickly learn how out.

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES AND OBJECTIVES BEST SUITED FOR THIS TYPE OF JUMP ROPE. EXPERTISE LEVEL

WORKOUT

GOAL

Beginner Intermediate Advanced

Interval

Fitness Strength Speed Endurance Weight Loss Interval

Circuit HIIT Continuous

This jump rope is ideal for warming up and cooling down using a faster speed workout jump rope The King Athletics’ Leather Jump Rope exhibits all the main features needed to ensure training.

5 The Speed Jump Rope



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speed

Speed ropes are designed for speed building. Runners, swimmers, tennis, rugby, and soccer players all need speed for optimal performance. That’s

cardio

SPEED TRAINING AIMS TO INCREASE PERSON’S SPEED. IF YOU WANT TO BUILD SPEED ENDURANCE (YOU’RE A SWIMMER, TENNIS PLAYER ETC.) DO A LOT OF SPEED TRAINING TO ACHIEVE A BETTER PERFORMANCE. HIIT, CONTINUOUS, AND CIRCUIT WORKOUTS ARE CLASSIFIED AS SPEED TRAINING.

strength

Also, CrossFit, MMA, boxing and other martial arts athletes reach their full speed potential with Speed Training jump rope workouts.

SPEED JUMP ROPES ARE THE MOST VERSATILE; THEY ARE EQUALLY SUITABLE FOR BEGINNERS TO ADVANCED INDIVIDUALS AND PROFESSIONAL ATHLETES.

FUN FACT

WITH A SPEED ROPE WORKOUT YOU CAN QUICKLY DEVELOP YOUR AGILITY, ENDURANCE AND SPEED IN A FOCUSED MANNER.

The King Athletic Speed Rope features all of these needed speed training and complement any other training you do.

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES AND OBJECTIVES BEST SUITED FOR THIS TYPE OF JUMP ROPE. SINCE THE SPEED ROPE IS THE MOST VERSATILE JUMP ROPE IT CAN BE USED FOR VIRTUALLY ANY WORKOUT IRRESPECTIVE OF YOUR EXPERTISE AND FITNESS LEVEL. EXPERTISE LEVEL

WORKOUT

GOAL

Beginner Intermediate Advanced

Interval

Fitness Strength Speed Endurance Weight Loss Interval


For beginners, it’s easier to get used to the speeds that can be can easily control how fast they to get yourself familiar with whipping with it. Pro athletes that seek to enhance their footwork, coordination and speed, integrate jump rope speed training into their regimen. Double unders, the popular jump rope tech-

MMA, boxing and CrossFitenthusiasts.

6 The Speed Cable



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endurance

The Speed Cable is a groundbreaking speed jump rope with wire assembly perfect for high intensity speed training. Interspeed

fitness

for their speed workouts. You can choose a Speed Cable instead of a Speed Rope if

A SPEED CABLE ROPE

on speed building. The Speed Cable is highly recommended if you’re interested in HIIT.

IDEAL FOR HIIT AND CIRCUIT WORKOUTS.

THANKS TO ITS ASSEMBLY, IT ALLOWS FOR ADVANCED JUMPING TECHNIQUES THAT INCREASE BOTH YOUR SPEED AND SPEED ENDURANCE, WHILE AT THE SAME TIMEPROVIDINGA POWERFUL CALORIEBUSTING AND STAMINAENHANCING WORKOUT.

FUN FACT

JUST LIKE THE SPEED ROPE, THE SPEED CABLE IS WIDELY USED IN SPEED TRAINING BY PROFESSIONAL AND AMATEUR ATHLETES.

The Speed Cable is a popular choice among athletes doing CrossFit, MMA, boxing, swim-

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES AND OBJECTIVES BEST SUITED FOR THIS TYPE OF JUMP ROPE. EXPERTISE LEVEL

WORKOUT

GOAL

First-timers Beginner Intermediate Advanced

Interval

Fitness Strength Speed Endurance Weight Loss


doing speed and speed endurance training. The Speed Cable is easy to use. If you’re an athlete that wants to build speed, coordination, agility and strength you are highly encouraged to work out with a Speed Cable and preferably opt for a HIIT or Circuit workout. You can perform most jump rope techniques with the Speed Cable and its ideal for Double unders.

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Jump Rope Shortening and Adjustment

IF YOU’RE USING THE SPEED ROPE OR THE LEATHER JUMP ROPE THEN: Remove the handle cap Pull out the rope

ADJUSTING YOUR ROPE’S LENGTH WILL ENSURE THE WORKOUT WILL BE SMOOTH, SAFE AND ABOVE ALL, EFFECTIVE.

TO FIND THE IDEAL LENGTH FOR YOUR JUMP ROPE BASED ON YOUR HEIGHT AND HAND LENGTH DO THE FOLLOWING Let your jump rope hang loose on the ground. Step with one foot on the mid of the jump rope and hold both handles.

1

Now raise your hands to your chest while holding the rope handles to see how high the handles go.

2

When you raise your hands you should reach your underarm height — that’s the ideal rope length.

3

4

If the rope only reaches up to

collarbone, an adjustment is necessary.

position. Put the handle cap back on.

IF YOU’RE USING THE SPEED CABLE you need to use the screw adjustment system to cut the rope to the right length.

Now that you know how to adjust your jump rope for ideal workouts, you can make the workout experience as efficient as possible

Let’s see some safety tips to ensure your workout is also safe!

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SAFETY TIPS

In this book

YOU WILL FIND ROPE WORKOUTS TO IMPROVE YOUR FITNESS AND HEALTH. THESE TRAINING SAMPLES HOWEVER, ARE NOT MEDICALLY PRESCRIBED AND IN FACT, IT’S WISE TO CONSULT A FITNESS AND HEALTH PROFESSIONAL BEFORE TRYING ANY INTENSE WORKOUT STRATEGIES. ESPECIALLY IF YOU SUFFERED, OR ARE CURRENTLY REHABILITATING FROM AN INJURY. YOU NEED TO ENSURE THESE WORKOUTS WON’T EXACERBATE YOUR INJURY OR IN ANY WAY PUT YOUR HEALTH AT RISK. THIS BOOK IS PURELY EDUCATIONAL AND TARGETED FOR HEALTHY, NON-OBESE ADULTS. ADDITIONALLY, THE HIIT ENTAILS SOME RISKS, IF NOT PERFORMED WITH THE UTMOST CARE AND PROPER EXECUTION.

Take some time to identify your fitness profile, i.e. your expertise level, your workout preference or ability and your ultimate workout goal if you haven’t done so already. This will allow you to choose the ideal jump rope workout.

!

IMPORTANT It’s important to follow the safety tips below to ensure you take all steps necessary for a safe, injury-free workout.

In the event you experience lightheadedness, shortness of breath, and/or dizziness during your workout, stop immediately and adjust your workout plan according to your fitness level.

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Jump rope exercises are not safe if you’re

Tips for Training Safely IF YOU’RE NEW TO HIIT, INTERVAL AND CIRCUIT TRAINING, ENSURE YOU FIRST UNDERSTAND HOW DEMANDING AND WHAT LEVEL OF FITNESS AND APTITUDE THEY REQUIRE TO AVOID PHYSICAL INJURY

Familiarize yourself with the basic jump rope techniques before you

Ideally,you should follow each workout exactly, but

they put too much strain on your lower body, bones and joints. So, it’s best to look for lower-impact exercises like swimming and walking. If in doubt, consult your physician. The workouts in this book are gradually increasing in intensity. Workout #1 is always for beginners. Workout #2 is for intermediate to and athletes. Always start with a workout that suits your

Ensure you perform your jump rope clean surface.

unique, adjust it to meet your needs and abilities

If any advice or instruction isn’t clear, don’t attempt it. If at any point any exercise hurts, stop immediately. You can always do the single bounce and alternate leg jump rope exercises if some are uncomfortable or too challenging for you.

If you find any of the suggested workouts too complex and demanding, you can always do a basic jump rope exercise 3 times a week. Ensure you have a proper 5-minute warm-up (see page X) followed by basic jump rope exercise for 15 minutes. Always wrap up every routine with a 5-minute cool-down and stretching session

If you want to take your training outdoors, opt for a tennis court, or a rubber track for more comfort.

Tips for Training Safely continues on next page

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shock absorption and to limit the impact on your joints. The occasional rope whip aside, jump rope exercises do not cause any injuries.Gradually increase duration, complexity and injuries.

Have ample, clear space for exercising. If indoors, you need and at least 10 inches extra height above your head.

MUSIC HELPS YOU KEEP A FAST TEMPO AND MOTIVATES YOU TO STICK TO A WORKOUT EVEN WHEN FATIGUE KICKS IN. A 130-150 BPM tempo is ideal for medium intensity workouts. Go for music with up to 180 BPM for high intensity exercising.

IF NECESSARY, INCREASE YOUR

REST PERIODS, SWAP

EXERCISES OR DECREASE THE VOLUME OF A

WORKOUT

Each jump should be completed by landing on your toes put too much strain on your feet and knee joints. It’s best to think of rope skipping as gentle bouncing. You should always bounce from the balls of your feet (the front part of your

! week, you will be ready to try any of the workouts you meet all criteria you’re taking into account age, weight, medical and physical condition apart

THE INTERNATIONAL ROPE SKIPPING FEDERATION

ASSERTS THAT A WOOD, SPRING CUSHIONED GYM FLOOR IS THE IDEAL JUMP ROPE SURFACE.

Jumping Rope Techniques

FOR YOUR FIRST JUMP ROPE WORKOUT, DON’T OVERDO IT

Choose shoes with a cushion sole for extra comfort. The American Council on Exercise recommends crosstraining shoes to reduce injury risk.

ALWAYS LAND ON YOUR TOES!

When training indoors, always do so

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JUMPING ROPE TECHNIQUES

Jump rope workouts are fun YOU CAN SWAP BETWEEN EXERCISES, ADD NEW ONES FOR VARIETY AND MOTIVATION AND CREATE BRAND NEW WORKOUTS JUST FOR THE FUN OF IT.

There are over 50 different jump rope techniques YOU CAN TRY AND MOST OF THEM CAN BE EXECUTED WITH SLIGHT VARIATION (I.E. SINGLE FOOT, BACKWARDS, SQUATTING AND SO ON). SO, YOU CAN IMAGINE HOW MANY OPTIONS YOU HAVE AND REALLY, YOU HAVE NO EXCUSE FOR ANOTHER BORING CARDIO WORKOUT EVER AGAIN!

The bounce begins once the rope reaches head height

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Unless otherwise stated, the starting position is standing in upright position, head looking forward, knees slightly bent, rope handle in each hand with the jump rope hanging loose behind your heels. Arms are relaxed, at hips’ height and facing downwards and the swing starts from the wrist and not the arm. The bounce begins once the rope reaches head height.

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Starting Position

1 4

BASIC BOUNCE JUMP The single bounce jump

alternate foot jump, only you your feet at the same time.

2 5

ALTERNATE FOOT JUMP bounce jump where you alternate between your feet for each bounce. To execute, not backwards – as if you were jogging in place.

The bounce begins once the rope reaches head height

HIGH-KNEE JUMPS

SIDE TO SIDE JUMP

Another basic jump, for each bounce you jump and for the next bounce, Also called Skier or Slalom jump.

3 6

DOUBLE BOUNCE

BELL JUMP

Jump once when jump rope

Jump backwards for one jump then forward for the next without stopping.

again before the jump rope perform the double bounce. twice. Also known as jog step.

10 more to go...

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7 10 13

SCISSORS JUMP

The bounce starts with the right foot extended forward, while still in mid-air switch legs so that once you land the

HIGH-KNEE JUMPS

SINGLE-FOOT BELL

alternate foot jump, only you

A more complex bell workout. Bounce with one foot bent.

when bounce is complete.

11 8 14

and the right foot backwards.

BACKWARDS JUMPING

STRADDLE JUMP

A single bounce jump, only

STRADDLE CROSS JUMP

For this technique, you spread both feet to either

front to back.

Stand feet shoulder-width apart. Bounce to straddle position, cross legs on return before landing.

to the right side for each you do jumping jacks only with a jump rope.

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12 15

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jump rope techniques that once you master, will allow for ariation, volume and complexity increase for any workout you choose

BUTT KICKS

Do the basic single bounce jump but with exaggerated foot motion so that your feet touch your bottom.

DOUBLE-UNDERS For each bounce, two rope executed. Start with the basic bounce technique and gradually increase wrist rotation to perform the double under.

These are

Extra Tip: Jump straight up and spin the rope very fast

BASIC CROSSOVER JUMP your head, cross your arms ina slightly downward motion. The moment the rope passes under your feet, restore your arms to their initial position. symbol with your hands to execute accurately the form.

Extra Tip: This is an advanced technique that improves coordination and engages the upper body into the exercise

4

JUMP ROPE WORKOUTS AS WITH EVERY TYPE OF EXERCISE, PROPER, THOROUGH WARM-UP AND COOL-DOWN ARE ESSENTIAL FOR AN EFFECTIVE, INJURYFREE WORKOUT. WE PRESENT TO YOU A TYPICAL WARM-UP AND COOL-DOWN SESSION, WHICH YOU SHOULD PERFORM BEFORE AND AFTER EACH WORKOUT WITHOUT FAIL.

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Total body stretch: focus on calf, hip flexor, and hamstring stretches

Warm-up 1

on the spot marching with exaggerated

MINUTE

30

1

squats

SECONDS

30 SECONDS

1 MINUTE

MINUTE

on the spot jogging

1 MINUTE

low-intensity basic bounce w/o a jump rope low intensity combo, single bounce and alternate foot jumping rope total body stretch

Workout Structure and How to choose the best workout THE FOLLOWING WORKOUTS ARE NUMBERED ACCORDING TO COMPLEXITY

#1

Workouts numbered

#2

Workouts numbered “#2” are for beginner to intermediate

#3

Workouts numbered “#3”

and beginners,

Cool-Down 3 MINUTES

on the spot walking

NOTE IN ORDER TO AVOID OVER AND UNDER TRAINING YOU SHOULD BEAR IN MIND AND CONTROL FOR FOUR FACTORS:

FREQUENCY

of workout How many times a week you exercise

CHALLENGE LEVEL How hard and intense the workout is

DURATION How long each training session is

TYPE

2

hamstrings, wrists and

MINUTES

FOR EACH OF THE

FOUR TRAINING

MODELS, WE PRESENT THEIR MAIN BENEFITS. THIS WILL HELP YOU CHOOSE THE ONE THAT CAN HELP YOU REACHYOUR

FITNESS GOALS

FASTER.

Jump Rope Workouts

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FINDING THE PERFECT WORKOUT FOR YOU

IN THIS SECTION YOU WILL FIND THE 4 MAIN TYPES OF WORKOUT CONTINUOS TRAINING WORKOUT INTERVAL TAINTING WORKOUT CIRCUIT TRAINING HIGHT INTENSITY INTERVAL TRAINING (HIIT)

your

goal and workout preference. a physical See which of the four types of training is closer to you understood and implemented all and safety tips. working out. Adjust the training if you feel it’s not quite right.

Understand your fitness level, your fitness and health goal and workout preference

IF YOU’RE UNCERTAIN OVER WHAT THE IDEAL FREQUENCY, WORKOUT INTENSITY, DURATION AND TYPE OF TRAINING YOU SHOULD CHOOSE, CONSULT APHYSICAL FITNESS PROFESSIONAL. TAKING INTO ACCOUNT YOUR HEALTH, PHYSICAL CONDITION AND MEDICAL HISTORY WILL HELP YOU MAKE A SAFE CHOICE.

SIMILARLY, IF YOU CHOOSE, SAY TO DO WORKOUT #2 OF THE CIRCUIT TRAINING AND START FEELING BREATHLESS AND LIGHTHEADED you can adjust the workout intensity by switching to Workout #1, reducing the workout duration or by switching to an entirely

WORKOUTS

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Continuous Training Workout

WORKOUT #1

Continuous training is the ultimate stamina

(5mins.)

training for a set period of time, usually about

1’


15’’

squats

30’’ 30’’ bounce w/o a jump rope

Helps with high blood pressure and cholesterol management

2’45” easy, total body stretches (focus on calf,

MAIN WORKOUT (11.30mins.)

FACT BOX

1’

Basic Jump

1’

Side to Side Jump

1’

Double Bounce

1’

Basic Jump

1’

Scissor Jump

1’

Alternate Foot Jump

WORKOUT TYPE: aerobic FREQUENCY:

- Jog in place without jumping

less if doing other forms of exercising.

DURATION: 20 minutes LEVEL: Beginners to

30’’

BENEFITS OF CONTINUOUS JUMP ROPE TRAINING

1’

Alternate Foot Jump

1’

Medium intensity basic jump

1’

Low-intensity basic jump

1’ –Jog in place without jumping 1’

Warm-up easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)

Low-intensity Basic Jump

Promotes strong metabolism Helps with high blood pressure and cholesterol management

(4mins.) 1’ 3’

on the spot walking

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WORKOUT #3

1’


1’


15’’

squats

15’’

squats

(5mins.)

(5 mins.)

WORKOUT #2

30’’ 30’’ bounce w/o a jump rope 2’45” easy, total body stretches (focus on calf,

MAIN WORKOUT (15mins.)

FACT BOX

1’

Basic Jump

1’

Alternate Leg Jump

1’

Bell Jump

1’

Straddle Jump

1’

Basic Jump

1’

Alternate Jump

1’

Knee High Jump

1’

Basic Jump

1’

Butt Kicks Jump

1’

Combo Jump (basic jump

1’

Double Unders

1’

Low Intensity alternate leg Jump

1’

Low Intensity Skier Jump

2’

Low Intensity Basic Jump



DURATION: 20 minutes LEVEL: WORKOUT TYPE: aerobic FREQUENCY:

Jump Rope Workout Benefit Never lock your knees when skipping. They should always be bent to avoid injury.

Basic Jump Alternate Leg Jump Bell Jump Basic Jump Butt Kick Jump Alternate Leg Jump

1’ 1’ 1’ 1’

High Intensity alternate foot jump Double-unders Low Intensity Basic Jump

3’

on the spot walking

DURATION: 25-30 minutes LEVEL: Intermediate to WORKOUT TYPE: aerobic FREQUENCY:

Skier Jump Scissors Jump Double- Unders Straddle Cross Alternate Leg Jump Low-Intensity Basic Jump Combo Jump (alternate between basic jump and side

(4mins.) 1’

FACT BOX

1’ 1’ 1’ 1’ 1’ 1’ 1’ 1’ 1’ 1’ 1’ 1’ 1’ 1’

(4mins.) 1’ 3’

on the spot walking

If you can go on (you’re advance level), repeat exercises from minute 05:00 to 10:00 once you finish this set.

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Interval Training Workout

(5mins.)

WORKOUT #1

longer periods of time and with a much higher intensity than you would normally be able to.

1’


15’’

squats


You get the same results with classic cardio workout only in less time

MAIN WORKOUT (14mins.) 1’

1’

If you find the 15-second rest period too short, you can adjust the workout to 40’’ of exercising and 20’’ of active rest.

1’

FACT BOX

1’

DURATION:

1’

INTERVAL TRAINING BENEFITS

LEVEL: Beginner WORKOUT TYPE: Aerobic FREQUENCY:

1’ 1’

Variation keeps boredom at bay! REPEAT ONE MORE TIME…

(4mins.) classic cardio workout only in less time

1’ 3’

on the spot walking

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WORKOUT #3

1’


1’


15’’

squats

15’’

squats

(5mins.)

(5 mins.)

WORKOUT #2


MAIN WORKOUT (6mins x3 sets=18mins.)


MAIN WORKOUT (8mins x4 sets=32mins.) 1’

1’

1’

FACT BOX

1’

DURATION: 20 minutes

1’

DURATION:

LEVEL: Intermediate WORKOUT TYPE: Aerobic FREQUENCY:

1’

1’

FACT BOX

1’

LEVEL: Intermediate to

1’

FREQUENCY: 1’

1’

1’ 1’

1’

(4mins.) 1’ 3’

on the spot walking

(4mins.) 1’ 3’

on the spot walking

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Circuit Training

WORKOUT #1

Circuit training is a high-intensity aerobic

BLOCK 1: (5mins.)

sports equipment, circuit training builds strength and endurance and speed.

Assists with weight loss due to efficient calorie burning

1’


15’’

squats


BLOCK 2 JUMP ROPE (4mins.) 1’ 1’ 1’ 1’

Basic Jump Alternate Leg Jump Bell Jump Side to Side Jump

1’ 1’ 1’ 1’ 1’

Squats with 10lbs dumbbells Lunges w/ dumbbells

1’ 1‘ 1’ 30’’ 1’

Plank hold 1’ Pushups


BLOCK 3 (5mins.)

BENEFITS OF CIRCUIT TRAINING

BLOCK 4 (5mins.)

Circuit training builds muscle endurance

LEVEL: Beginner WORKOUT TYPE: Aerobic FREQUENCY:

EQUIPMENT

2 7-10lbs dumbbells Jump rope Elevated flat surface or gym bench

Crunches

EACH CIRCUIT SHOULD BE FOLLOWED BY 1’ REST PERIOD. AS YOU GRADUALLY BUILD STAMINA AND MUSCLE STRENGTH YOU CAN DO BLOCK 2 TO 4 TWICE.

calorie burning

CIRCUIT TRAINING IS A TOTAL BODY WORKOUT; WITH EVERY EXERCISE YOU FOCUS ON A DIFFERENT MUSCLE GROUP STRENGTHENING

Side Dips w/ dumbbells

FACT BOX

(4mins.) 1’ 3’

on the spot walking

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1’


15’’

squats

WORKOUT #3 BLOCK 1: (5mins.)

BLOCK 1: (5mins.)

WORKOUT #2


1’


15’’

squats


FACT BOX BLOCK 2 JUMP ROPE (5mins.) 1’ 1’ 1’ 1’ 1’

Basic Jump Side to Side Jump

1’ 1’ 1’ 1’ 1’

Squats Pushups Crunches Sumo Squats Plank Hold

BLOCK 4 (5mins.) 1’ 1’ 1’ 1’ 1’

push-ups Triceps kickbacks


BLOCK 2 JUMP ROPE (5mins.) Basic Bounce Jump Scissors Jump Side to Side Jump Butt Kick Jumping Straddle Jump Chest Presses Hammer Curl Lateral Raises

BLOCK 5 (5mins.)

1’ 1’ 1’ 1’ 1’

BLOCK 4 (5mins.)

BLOCK 5 (5mins.)

1’ 1’ 1’ 1’ 1’

1’ 1’ 1’ 1’ 1’

basic jump alternate foot jump scissors double unders knee highs

1’ 1’ 1’ 30’’ 1’

BLOCK 3 (5mins.)

Jump Rope Workout Benefit Jump ropes are a low impact exercise that when performed correctly, has almost zero chance of injury...

Basic Bounce Jump Scissors Jump Side to Side Jump Butt Kicks Knee High Jump

tricep kickbacks

Jump Rope Workout Benefit As a medium to high intensity workout, jump rope regimens result in better cardio and physical fitness than other types of exercise.

plank hold Crunches Long arm crunches x2 side plan weighted crunches

REPEAT BLOCKS 2 TO 5 THREE TIMES FOR A TOTAL MAIN WORKOUT DURATION OF 60 MINUTES.

(4mins.) on the spot walking

FREQUENCY:

BLOCK 3 DUMBBELLS (5mins.)

DO BLOCKS 2 TO 5 TWICE, TOTAL MAIN WORKOUT DURATION 48’.

1’ 3’

DURATION: 72 minutes LEVEL: Intermediate to

1’ 1’ 1’ 1’ 1’

LEVEL: Beginner to Intermediate FREQUENCY:

Straddle Double-Under

Plank Hold

FACT BOX

(4mins.) 1’ 3’

on the spot walking

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High-Intensity Interval Training (HIIT)

WORKOUT #1 (5mins.)

your cardio endurance. bouts of exercise interspersed with moderate intensity exercise. This is mostly suitable for

1’


15’’

squats


and/or with chronic conditions.

Burn fat and calorie long after and up to 48 hours post-workout

BENEFITS OF HIIT Get more out of a workout due to the many bouts of high intensity (a 10-minute workout equals half an hour on the treadmill

MAIN WORKOUT (10mins.) 30’’

high speed basic bounce jump 5’’ rest

30’’

high speed alternate foot jump 5’’ rest

30’’

high speed basic bounce jump 5’’ rest

30’’

high speed knee high jump 5’’ rest

FACT BOX DURATION: 20 minutes LEVEL: Beginner FREQUENCY:

REPEAT 5 TIMES TO COMPLETE A SET.

(4mins.) 1’

on the spot walking

3’

Promotes weight loss

JUMP ROPE WORKOUT BENEFIT hours post-workout No equipment needed

Jump rope workouts are excellent for bones due to this being a low-impact workout

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WORKOUT #3

1’


1’


15’’

squats

15’’

squats

(5mins.)

(5 mins.)

WORKOUT #2


MAIN WORKOUT (21mins) 30’’

Basic Bounce 5’’ rest

30’’

Alternate Foot Jump 5’’ rest

30’’

Bell jump 5’’ rest

30’’

Straddle5’’ rest

30’’

Side to Side jump 5’’ rest

Each exercise is 30 seconds long; 25 full-speed exercising and 5 seconds active rest

Basic Jump 5’’ rest

30’’

Double Unders 5’’ rest

30’’


30’’

Scissors 5’’ rest

30’’

Knee High 5’’ rest

30’’

Butt Kick Jump 5’’ rest

30’’


30’’

Alternate Foot Jump 5’’ rest

30’’

Alternate Jump bounce5’’ rest

30’’

Bell jump5’’ rest

30’’

Straddle5’’ rest

30’’

Side to Side jump5’’ rest

30’’

LEVEL: Beginner to Intermediate WORKOUT TYPE: Aerobic and Anaerobic FREQUENCY:

REPEAT THIS 7-MINUTE SET 3 TIMES

bounce w/o a jump rope



30’’

30’’ 2’45” easy, total body stretches (focus on calf,

FACT BOX

30’’

30’’

3’

on the spot walking

FACT BOX

30’’

Knee High5’’ rest

30’’

Double Unders5’’ rest


30’’

Basic Bounce5’’ rest

LEVEL:

30’’

Scissors5’’ rest

30’’

Knee High5’’ rest

30’’

Side to Side Jump5’’ rest

30’’

Scissors5’’ rest

WORKOUT TYPE: Aerobic and Anaerobic FREQUENCY:

30’’

Basic Bounce5’’ rest

DO 4 SETS FOR A TOTAL HIIT WORKOUT OF 28 MINUTES.

(4mins.) 1’

Each technique should be executed for 30 seconds; 25 second high-intensity and 5 active rest, jogging in place

(4mins.) 1’ 3’

on the spot walking

5

BIBLIOGRAPHY Rope Jumping Fitness eBook VIDEO AND CONTENT LINKS http://goo.gl/8HwnDe http://goo.gl/KrJx1i http://goo.gl/iF2W8y http://goo.gl/ebcs3f http://goo.gl/QzhNzQ

Note

Fitness Revolutions eBook-1

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