Thursday, August 14, 2014

Jump rope workout

It's the #1 piece of equipment that lean and slim men and women use on a consistent basis. And it burns 19 calories a minute to flatten your tummy and even get you ripped abs like a boxer.
Last week I used the jump rope while staying at my friend's villa just outside of Spolento, Italy. It was an amazing minimal equipment workout. Here's a sample workout using the MOST affordable fat burning tool around:

Workout 5 - Jump Rope Bodyweight Blast

Set your timer for 30 seconds of work, 10 seconds transition:

Jump rope - 2 overhead squats + 2 jumps - Hold the rope overhead to do 2 squats, do 2 jumps, one side swing to get the rope over head to repeat

Jump rope - lateral hops + burpee - Jump 5 hops to one side, burpee, return to center, go to the other side, burpee.

Jump rope - Double under side swing - Swing the rope to each side, then do a single jump then double under.

Jump rope - Push up jump - Do 2 push ups, whip the rope under, do 4 jumps

Jump rope - Burpee whip - Do a burpee with the rope in front, whip the rope under the feet, then jump.

Jump rope - Double bounce - Jump twice when the rope comes around once

Jump rope - 2 reverse lunge 2 backwards jumps - Hold the rope in front on the ground, do a reverse lunge on each foot followed by 2 backward jumps

Jump rope - Spider crawl jump - Do a spider crawl to each side, whip the rope under then jump.



Burn fat fast with 41 more Jump Rope intervals workouts like this one
Lose your belly fat without slow cardio, 
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Here are some photos from my Italian vacation...
Started the day with an amazing workout soundtrack of roosters crowing and dogs barking while I did 250 pushups (regular, decline, close-grip) and Pull-up Maximus (20 seconds pullups, 10 second hold top position x 2 rounds) and Chin-Up Maximus (same). Crazy tough challenges! (6 photos)

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