Need a Jump Rope Workout?

You know we love jumping rope in the Sergeant’s Program.

Jumping rope is a great cardiovascular exercise. It’s one of the foundations of a boxer’s conditioning program, and you’ve got to be in shape to box. The tennis champ Jimmy Connors used to skip rope as part of his conditioning routine.

Wear supportive cross-trainers, tennis or basketball shoes while skipping rope. Running shoes won’t give you enough forefoot support and are not intended for bouncing on the balls of your feet. Avoid jumping on concrete (kind of hard for us to avoid), floors laid over concrete, and other hard surfaces like tile. If you don’t have a springy wooden or carpeted floor, place a thin exercise mat on whatever surface you do have and jump on that.

Muscle Groups worked in a Jump Rope Workout

Jumping rope will seriously work every muscle in the body. I’m convinced that it will expose your weak links. After your first jump rope workout, you will be sore in many different parts of your body. Jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your entire body to help you propel your body through the air.

Jumping Rope vs. Fat Burning Hormones.

HGH is a natural hormone that your body releases to burn body fat. A high level of HGH in your body is the quickest route to burning body fat! The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training.

A Great 15 Minute Jump Rope Workout that You Can Customize to Your Liking

1. Stand in front of a clock or timer of some sort
2. Jump Rope for 3 minutes to warm up
3. Rest for 30 seconds .
4. Jump rope as quickly as possible for 60 seconds
5. Rest for 30 seconds. Do as many crunches you can for 1min. 
6. Jump Rope as quickly as possible for 60 seconds
7. Rest for 30 seconds For 1 min do as many push-ups as you can.
8. Repeat this alternating pattern for 15-20 minutes
9. You can alternate rounds of skipping with crunches and push-ups until you’ve completed 30 minutes or more of exercise. After the second or third round of skipping, your heart rate won’t drop that much during the crunches and push-ups.

You might not be able to do more than a few intervals of push-ups. Use any exercise you want during the minute between rounds. Try doing squats and lunges (with or without weights) to give your larger leg muscles added work. Do upper-body exercises with dumbbells during that minute. (Use proper form. Don’t rush.) One more thing: Skipping rope emphasizes your calves, so be diligent about stretching them.

Another advantage of skipping rope is that you can take one anywhere. If you’re traveling and the place you’re staying doesn’t have a gym, you can bring your own. Try to vary your speed. As your cardiovascular health improves, you’ll be able to jump faster for longer periods. Keep in mind that this can also increase your chances of injury. One method to help offset this risk is to incorporate interval training.

Need a Jump Rope Workout?

You know we love jumping rope in the Sergeant’s Program.

Jumping rope is a great cardiovascular exercise. It’s one of the foundations of a boxer’s conditioning program, and you’ve got to be in shape to box. The tennis champ Jimmy Connors used to skip rope as part of his conditioning routine.

Wear supportive cross-trainers, tennis or basketball shoes while skipping rope. Running shoes won’t give you enough forefoot support and are not intended for bouncing on the balls of your feet. Avoid jumping on concrete (kind of hard for us to avoid), floors laid over concrete, and other hard surfaces like tile. If you don’t have a springy wooden or carpeted floor, place a thin exercise mat on whatever surface you do have and jump on that.

Muscle Groups worked in a Jump Rope Workout

Jumping rope will seriously work every muscle in the body. I’m convinced that it will expose your weak links. After your first jump rope workout, you will be sore in many different parts of your body. Jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your entire body to help you propel your body through the air.

Jumping Rope vs. Fat Burning Hormones.

HGH is a natural hormone that your body releases to burn body fat. A high level of HGH in your body is the quickest route to burning body fat! The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training.

A Great 15 Minute Jump Rope Workout that You Can Customize to Your Liking

1. Stand in front of a clock or timer of some sort
2. Jump Rope for 3 minutes to warm up
3. Rest for 30 seconds .
4. Jump rope as quickly as possible for 60 seconds
5. Rest for 30 seconds. Do as many crunches you can for 1min. 
6. Jump Rope as quickly as possible for 60 seconds
7. Rest for 30 seconds For 1 min do as many push-ups as you can.
8. Repeat this alternating pattern for 15-20 minutes
9. You can alternate rounds of skipping with crunches and push-ups until you’ve completed 30 minutes or more of exercise. After the second or third round of skipping, your heart rate won’t drop that much during the crunches and push-ups.

You might not be able to do more than a few intervals of push-ups. Use any exercise you want during the minute between rounds. Try doing squats and lunges (with or without weights) to give your larger leg muscles added work. Do upper-body exercises with dumbbells during that minute. (Use proper form. Don’t rush.) One more thing: Skipping rope emphasizes your calves, so be diligent about stretching them.

Another advantage of skipping rope is that you can take one anywhere. If you’re traveling and the place you’re staying doesn’t have a gym, you can bring your own. Try to vary your speed. As your cardiovascular health improves, you’ll be able to jump faster for longer periods. Keep in mind that this can also increase your chances of injury. One method to help offset this risk is to incorporate interval training.

Need Kettlebells?

If you don’t have a kettlebell, the time is now. Check PerformBetter.com for more information or you could click the image below. When you get the kettlebell, here is a quick workout for you.



The benefits of kettlebell training are undeniable which is precisely why many of the top strength coaches. Learn why and how it can help your athletes!

10 one arm swings r, l (right and left)
One-minute of jump roping
10 one arm snatches r,l
one-minute of jump roping
10 two-arm swing
one-minute of jump roping
10 one-arm clean and jerk
one minute of jump roping
10 one arm swings r,l

Magic Speed Jump Rope

Want more? Check on the right-hand side under “kettlebell” or send me an email: fitness102@gmail.com

Need Kettlebells?

If you don’t have a kettlebell, the time is now. Check PerformBetter.com for more information or you could click the image below. When you get the kettlebell, here is a quick workout for you.



The benefits of kettlebell training are undeniable which is precisely why many of the top strength coaches. Learn why and how it can help your athletes!

10 one arm swings r, l (right and left)
One-minute of jump roping
10 one arm snatches r,l
one-minute of jump roping
10 two-arm swing
one-minute of jump roping
10 one-arm clean and jerk
one minute of jump roping
10 one arm swings r,l

Magic Speed Jump Rope

Want more? Check on the right-hand side under “kettlebell” or send me an email: fitness102@gmail.com

Jump Rope Tip!!!

Instead of holding the rope handles palms up, grab them palms down, thumbs facing in. This small adjustment takes the wrists out of the movement and forces you to use the muscles of your upper back and shoulders to spin the rope.

Jump Rope Tip!!!

Instead of holding the rope handles palms up, grab them palms down, thumbs facing in. This small adjustment takes the wrists out of the movement and forces you to use the muscles of your upper back and shoulders to spin the rope.

I keep whipping my legs when I jumprope…HELP!!

I can’t help you, but Buddy Lee can. Jumping rope seems easy at times, but in order to do double-unders, you have to master the single jump.

http://media.crossfit.com/cf-video/CrossFit_BuddyLeeBounceFix1.mov

I keep whipping my legs when I jumprope…HELP!!

I can’t help you, but Buddy Lee can. Jumping rope seems easy at times, but in order to do double-unders, you have to master the single jump.

http://media.crossfit.com/cf-video/CrossFit_BuddyLeeBounceFix1.mov

Benefits of Rope Jumping

Rope jumping takes everyone back to the basics, whether you jump for fitness or sports cross training. Through practice, patience and perseverance you will learn and enjoy the many benefits of rope jumping.

A good jump rope program will prevent injuries and improve your:

Aerobic & Anaerobic Capacity & Power
Coordination
Balance
Agility
Speed
Quickness of Hands and Feet
Explosiveness
Weight Loss

http://www.jumpropeinstitute.com/a-z_on_jump_rope.htm#benefits

Benefits of Rope Jumping

Rope jumping takes everyone back to the basics, whether you jump for fitness or sports cross training. Through practice, patience and perseverance you will learn and enjoy the many benefits of rope jumping.

A good jump rope program will prevent injuries and improve your:

Aerobic & Anaerobic Capacity & Power
Coordination
Balance
Agility
Speed
Quickness of Hands and Feet
Explosiveness
Weight Loss

http://www.jumpropeinstitute.com/a-z_on_jump_rope.htm#benefits