These products are not intended to diagnose, treat, cure, or prevent any disease.Ĭonsult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. *These statements have not been evaluated by the Food and Drug Administration. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.
+Results vary depending on starting point, goals and effort. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a US audience. Continue alternating the direction of the circle on each rep for the entire 30-second work period.
#Jump roping full#
After completing a full clockwise circle, perform the same movement counterclockwise.Keeping your body rigid and your head in a neutral position relative to the floor, circle your elbows as widely and slowly as possible in a clockwise direction.Assume a plank position with your forearms and hands resting on a stability ball, your body forming a straight line from your heels to the top of your head.Reverse the movement, exploding out of the low position and returning to the starting position.With your feet parallel and slightly wider than hip-width apart, bend your knees and lower your hips, sitting back until the tops of your thighs are parallel to the floor, keeping your weight in the heels of your feet and your lower back in a natural arch throughout the movement.Without raising your hips excessively, quickly switch the position of your feet.Starting in a push-up position, draw your right knee quickly toward your chest.Keeping your back as flat as possible, reverse the movement, jumping your feet back to the bent position.Jump your feet back to a pushup position: hands stacked directly underneath your shoulders, feet still shoulder-width apart, and a straight line should run from the crown of your head to your feet.Bend your knees, fold at your hip joints, and place your hands on the floor in front of you, shoulder-width apart.Assume an athletic stance: feet shoulder-width apart, knees slightly bent, back straight, arms relaxed by your sides.Jump rope low-skip, crossover, or double under (60 seconds).Perform the following sequence of moves in order, taking minimal rest between exercises and a 60-second rest between rounds. If a variation is too difficult, substitute one you’re able to do. Any time you miss while jumping rope, simply reset and continue - don’t restart the clock. Just learning to jump rope? Here’s a workout that will build your coordination and jumping stamina. (It’s hard to say the same about the Elliptical machine.) Then there’s the cool factor: Once you’ve got the basics down, you can add in impressive variations like speed work, crossovers, high knees, and more. Jumping rope - like boxing, dancing, and martial arts - is a skill you can refine and improve with practice, and you’ll actually have fun doing it. It’s fun. You can’t discount this one.Mix them up for a high-intensity interval blast. Go slower for an easy warm-up, faster for a high-intensity burst, and somewhere in between for a mid-level cardio challenge. It’s scalable. Assuming you’re comfortable repeatedly jumping a quarter-inch into the air, jumping rope can be as easy - or as challenging - as you want.Toss your rope into your travel bag and you can turn any park, backyard, or hotel room into your own personal cardio studio. It’s convenient. Ten bucks and a few square feet of floor space is about all you need to get started jumping rope.According to the online calculator at Calorie Control Council, a 150-pound person will burn about 180 calories in 20 minutes of jumping rope. That makes it a great head-to-toe muscle toner and calorie burner. You swing the rope with your arms, jump with your legs, and stabilize with your torso. It’s effective. “Jumping rope incorporates the whole body,” says Beachbody fitness expert Amanda Lopez, CPT.Putting your inner Rocky Balboa to work may be among the best things you can do for your waistline.
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