Jump Rope

Jumping rope is the single most underrated workout. Jumping rope combines an aerobic (or anaerobic in some cases) workout with coordination and strength training. Appropriate for a wide variety of people; it can be used at home, in a gym, inside or outside, and is small enough to fit in your suitcase (nice try business travelers). You only need 5 to 15 minutes and a small space to squeeze in a great workout.

Check out the internet or go to a local sporting good store to find a rope. I like the Nike Speed Rope because you can custom fit the length and the handles are comfortable. They make a weighted rope if you want to maximize the workout for your arms and shoulders. You can also find an inexpensive plastic rope that will work just fine. Don’t break the bank for a gimmicky rope with unnecessary bells and whistles. To properly size your jump rope, hold the handles and stand on the middle of the rope. The handles should reach the middle of your chest.

The most important thing to remember when learning to jump rope is to keep your movements small and efficient. Your shoulders should be down and relaxed with your elbows in close to the body. The rope is being turned by your wrists not your arms. Keep the rope moving and try to prevent any slack at the top of the arc. You should be jumping on the balls of your feet and landing on the balls of your feet. If you have worked out with me before you know what I am going to say next…. you should not make a sound when you land. Be nice to your knees and keep your landing soft! You only need to clear the rope when you jump so don’t waste your energy jumping for height.

Jumping rope for 15 minutes can be boring so mix it up. If jumping rope is new to you, try jumping for 30 seconds and resting for 30 seconds. Slowly increase your work time and decrease your rest time. Here are a few to get your started.

Basic jump
Alternate foot jump
Sissors
Jumping Jack
Criss-cross
Double under

Check out You Tube for some fun (and crazy) ideas……
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Today's Workout: 15 minutes of jump rope, 1RM Military Press followed by Pull-Ups and Box Jumps.
Today's Confession: Played a ton of golf in Vermont this weekend but drank just as much wine.