Werk It!: No Excuse Workout - Skipping!


The Basics

1.  How to choose your jump rope. Begin by holding the handles, one in each hand, placing one foot in the centre of the rope and lifting them up. The handles should not go pass your armpits.

 2. Keep elbows close to sides as you turn the rope. Keeping in mind the movement comes from your wrists and forearms.

3. Keep close to the ground when jumping. When the jump rope circles around jump about 2 inches off floor, giving your jump rope enough space to slip beneath your feet. Your want only the balls of your feet to touch the floor.


The Workout

Start with small intervals of skipping, followed by equal intervals of rest.
(30 seconds skipping, 30 seconds rest)
TIP: Use the timer app on your phone to track your intervals.

As your endurance builds, increase the skipping interval time, but keep the rest time constant. (60 seconds skipping, 30 seconds rest)

If fatigue is setting in or you just can't get the whole skipping movement and you haven't completed your workout. Hold the rope in one hand and jump until you get more comfortable with the rhythm and your endurance builds.

Aim for 20-30 minutes for a high intensity cardio interval workout that engages your upper body, legs and core!