Fighting Weight: The Jump Rope Workout

3 minutes jump rope This time, bounce on one foot for a full minute  and a half, then switch to the other foot for a minute and a half.

60 seconds double crunch Lay flat on your back with your arms back  behind your head, feet on the ground, and knees bent. Bring your knees to your  chest while doing a crunch at the same time. Do as many as you can in a minute.

30 seconds jump rope Do “high knees,” alternating feet and bringing  your knees up until your thighs are parallel with the ground on each jump.

30 seconds jump rope This time side-to-side again, bouncing from  one foot to the other, either jumping on each foot just once before alternating,  or changing foot every two or three jumps.

30 seconds jump rope Keeping your feet together and your legs  straight, jump with both legs at the same time.

60 seconds jump rope Do “high knees,” alternating feet and bringing  your knees up until your thighs are parallel with the ground on each jump.

60 seconds jump rope This time side-to-side again, bouncing from  one foot to the other, either jumping on each foot just once before alternating,  or changing foot every two or three jumps.

60 seconds jump rope Keeping your feet together and your legs  straight, jump with both legs at the same time.

5 regular push-ups Start in push-up position with your feet  together and your hands shoulder-width apart on the ground. Keeping your body  straight, lower yourself until your nose almost touches the ground, then push  back up until your arms are fully extended.

5 decline push-ups Start in push-up position with your feet  together up on a chair, bed, or couch, and your hands shoulder-width apart on  the ground. Keeping your body straight, lower yourself with your arms until your  nose is almost to the ground, then push back up until your arms are fully  extended.

Read More http://www.gq.com/how-to/rest-of-your-life/201210/gq-workout-guide-jump-rope#ixzz2g7hHDl8f

 

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