Friday, October 18, 2013

Skip yourself fit

Rope yourself in to some serious fitness with this simple technique.

Skip yourself fit
In our fast-moving world, where fitness promises are often broken, it is imperative that we have plenty of options in our fitness kit. How do you stick to your fitness routine? It's easy if you go old school and start swinging a classic skipping rope.

Skipping tests

Test 1: How many skips can you do in one minute?
Test 2: How fast can you do 100 skips?
Test 3: How quickly can you complete the workouts below consecutively?
Test 4: How many skips can you do without a mistake?
Record the results in your diary and each time you do this workout see if you can better your results. This is a great way to bring more intensity to your workouts.
Skipping tests

1. Core circuit

  • 60 skips 6 twisting core climbers each side (pictured)
  • 50 skips 5 twisting core climbers each side
  • Follow this pattern, counting down until you reach:
  • 10 skips 1 twisting core climber each side
Twisting core climbers: Assume a push-up position with your hands on a low bench or chair. Brace your abdominal muscles and keep your torso long. Raise one leg and draw the knee towards the opposite elbow. Place the leg on the ground and then repeat on the other leg.
1. Core circuit

2. Legs circuit

  • 30 skips 10 squats 30 skips 10 lunges each leg
  • 30 skips 10 toe touches each leg (pictured)
2. Legs circuit

3. Abs circuit

  • 50 skips
  • 10 sit-ups
  • 6 reverse crunches (pictured)
Reverse crunches: Lie on your back with your knees at 90 degrees and your arms by your sides, palms down. Raise your tailbone off the ground, squeezing your abs as you raise. If you can, raise 15cm to 30cm off the ground with your knees finishing over your chest and then lower slowly to the ground before starting your next rep.
3. Abs circuit

4. Upper body circuit

  • 100 skips
  • 10 push-ups
  • 90 skips
  • 9 push-ups
  • Follow this pattern, counting down until: 10 skips, 1 push-up
4. Upper body circuit

Skipping technique

  • Stay light on your feet. The less noise you make when you land, the better.
  • Roll the wrists. Rotating the rope with your arms or forearms is wasteful. Make it more efficient and faster by rolling your wrists to spin the rope.
  • Only do one jump per rope swing. If you're doing two jumps between every rope swing you're wasting energy. Slow things down and work on only one jump between every rope swing. Build up the pace once you get the hang of it.
  • Place the middle of the rope under both feet and pull the rope up towards your armpits. A correctly sized rope will reach your armpits perfectly.

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