Do you have a jump-rope?
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| Thu, 06-29-2006 - 12:27pm |
I often think about getting myself one.....even just to use it for a couple of minutes, which is probably all I could manage anyway, lol!
But I found this workout on iVillage, and thought I'd share it with you-
Learning the Ropes
If you have trouble synchronizing your upper- and lower-body movements when jumping, fold the rope in half and hold both handles in your right hand. Grip the center of the line with your left hand and hold your hands up near waist level so that the loop is off to the side. Now jump as you turn the loop. Stay low, bending your knees slightly as you touch down and swinging the rope in unison with your feet. Once you've mastered this timing, it should be easier to learn how to skip over the rope.
The Routine
Do the exercises in the order they're listed. Don't worry if you can't get the coordination of a move right away — practice makes perfect. Start with two minutes of each jump-rope move (marked with an asterisk) and gradually build up to four minutes. Do one set each of all strength moves, 8 to 15 reps per set. To increase the intensity, you can do two sets of each with as little rest as possible between sets. Then do one set of each cooldown stretch. To start, the entire routine will take about 20 minutes and burn a whopping 250 calories.
Warm-Up
Double-Dutch Arms*: Stand tall with your feet slightly wider than hip-width apart, your arms held up in front of you at shoulder level and your elbows slightly bent. Squat down until your thighs are parallel to the floor without letting your knees move in front of your toes. Stay in the squat (there's no jumping in this move) as you alternate swinging your arms in a wide, brisk, circular motion in front of you. Power the move from your shoulder and back muscles. Skip tip: Sway from side to side at the waist as you circle your arms.
Walking Lunges: Stand tall with your feet hip-width apart and your arms bent at your sides. Step a stride's length forward with your right leg, and as your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Stand back up, then lunge forward leading with your left leg. Continue alternating to "walk lunge" forward.
First Gear
Basic Two Foot*: Hold an end of the rope in each hand and stand with your feet together in front of the rope line. Bend your elbows and hold your arms out to your sides at about hip level. (This is the setup for all jumping moves.) Spin the rope, and as it approaches your toes, skip over it. Stay low — only jump an inch or so off the floor — and when you land, allow your knees to bend slightly to help absorb the impact. Skip tip: Aim to jump once per turn, rather than doing the "double bounce."
Boxer's Shift and Shuffle*: Spin the rope, and as it approaches your toes, shift your weight slightly to the left, move your left foot a small distance forward and jump, again staying low and slightly bending your knees on touchdown. On the next spin, shift your weight right. Continue alternating. Skip tip: Spinning the rope faster rather than slower and jumping low instead of trying to spring way up off the floor will help you establish a smooth, steady rhythm.
Plank: Kneel down on the floor and lean forward, putting your forearms flat on the floor. Extend your legs behind you so you're balancing on your toes and forearms. Clasp your hands together and tuck your chin toward your chest. Pull your abs in tight so that your back is straight; make sure your lower back does not sag downward, and don't lift your butt above the rest of your body. Hold this position for 10 to 20 slow counts. Focus on keeping your torso straight the entire time.
Second Gear
Cross-Country Ski*: Spin the rope, and as it passes underneath, open your legs about a stride's length apart by straddling your left foot forward and right foot backward. On the next pass, move your legs back to the center, and then on the next pass straddle your legs again, only this time move the right leg forward and left leg back. Continue alternating. Skip tip: Land softly and quietly, bending your knees slightly to help absorb the impact.
Crisscross*: Spin the rope, and as the line passes directly overhead, jump so you land with your feet about hip-width apart. On the next pass, move your feet toward the center and past each other so that one ankle crosses in front of the other. With each crisscross, alternate front and back foot. Skip tip: To work different muscles, experiment with how far apart and how much you cross your legs.
Wall Sit 'n' Squeeze: Holding a ball, stand with your back against a wall and your feet hip-width apart. Slide your back down the wall so that you're in a sitting position with your thighs parallel to the floor. Place the ball between your thighs and squeeze it tightly. Hold this wall sit for up to one minute.
Third Gear
Leg Curls*: Spin the rope, and as it passes underneath, lean slightly forward and gently kick your left heel toward your buttocks. On the next pass, kick with your right foot. Continue alternating. Skip tip: Jog forward as you leg curl to make this more challenging.
Knee Lifts*: Spin the rope, and as the line passes beneath your feet, bend your right knee and lift it up to chest level. On the next turn, repeat with your left leg. Continue alternating. Skip tip: Make it more challenging by walking or running forward as you do your knee lifts.
Modified Push-Ups: Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Bend your elbows and lower your entire body. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up. Don't lock your elbows at the top of the movement. Do 15 reps.
Cooldown
Calf Stretch: Hold an end of the rope in each hand and lie on your back with your right knee bent and your right foot flat on the floor. Loop the center of the rope line around your left foot and, keeping your knee bent a few inches, raise your leg as high as you can while straightening it. Now, using the rope for assistance, flex your toes downward. Hold for 30 seconds. Repeat with the opposite leg.
Front of Thighs: Hold the ends of the rope in your left hand and lie on your right side with your head down and your hips stacked directly on top of each other. Loop the center of the rope around your left toe or ankle and bend your knee backward so that your heel moves toward your buttocks. Hold for 30 seconds. Repeat with the opposite leg.
Shoulders, Chest, Arms: Fold the rope in quarters and hold it near one end in your left hand. Bring both arms behind your back. Grasp the other end of the rope with your right hand and sit up tall. Lift your arms upward a few inches until you feel a gentle pull through your chest, shoulders and arms. Hold for 30 seconds.
http://diet.ivillage.com/workouts/wcardio/0,,neporent_9920rzkp,00.html?dst=rss|iv_today


I don't know if I would even last a few minutes!