Fitness

The Ultimate Jump Rope Challenge

When was the last time you jump roped? It's cheap, portable and strengthens upper and lower body while also requiring some serious cardiovascular endurance.

If you're new to jump roping or trying for the first time in a while try this workout:

50 jumps>15 sec rest and repeat 5 times.

If you're wanting more of a challenge try this:

100 jumps>15 sec rest and repeat 5 times  

If you're familiar with double unders this is the ultimate jump roping challenge:

10 double unders, rest
20 double unders, rest 
30 double unders, rest
40 double unders, rest
50 double unders, rest
60 double unders, rest
50 double unders, rest
40 double unders, rest
30 double unders, rest
20 double unders, rest
10 double unders, DONE!

The rule is this: once you've completed 10, move onto 20. If you fail to complete 10, you have to start over again. For example: If you make it 59 but not 60, you must start at 50 again.  

Good Luck! 
 

Feel the Burn With This Stair Workout!

Stairs are a great way to get a quick, yet intense workout in your day.  Try these moves to get your legs and glutes stronger:

Find a set of stars that has 20 to 50 steps.

1.     Up and down once, single step on each stair

2.     Up with two steps on each stair, single step down

3.     Up sideways (right leg leading), single step down

4.     Up sideways (left leg leading), single step down

5.     Up skipping one step, single step down

Repeat five times.

Get Strong Quick With Kettlebell Swings

If you were looking for a single exercise to care for the human frame you’d probably look for an exercise that helped us regain our posture from one of sitting hunched over to one that was upright, extended, and open. The kettlebell swing is an exercise that helps strengthen the body and can overcome all the negative effects of sitting. This exercise can also strengthen your heart and help you lose weight, too. 

Before you get Started:
To perform a proper kettlebell swing, you have to first master the principles of a proper squat. Meaning weight is placed in the heel, knees are tracking over toes, core is engaged and chest is up. Although these swings do not require you to take a full squat, the foundation is very important to have. 

How to do a Proper Kettlebell Swing:

From squat position, drive the hips forward squeezing glutes, core and quadriceps, bringing kettlebell up to about eye level. The kettlebell will raise with your momentum on the way up and drop with gravity on the way down. Allow your body to move with that speed rather than forcing the kettlebell to do something different. 

These swings can be added into a strength circuit. Swings are a great way to get the heart rate up in a short period of time because it is a multi-joint exercise. 

My 4 Favorite Stability Moves

Stability Ball Session

In the following order repeat this circuit 3 times:

1. Plank Knee Tucks x 15

1. Plank Knee Tucks x 15

2. Stir the pot x12 each direction.  - In plank position make small circles in each direction

2. Stir the pot x12 each direction. 
- In plank position make small circles in each direction

3. Hamstring Curls x20 - From bridge position with hips high, bend knees to bring ball towards rear. 

3. Hamstring Curls x20
- From bridge position with hips high, bend knees to bring ball towards rear. 

4. Stability Ball Exchange x20 - Exchange stability ball from hands and feet with low back firmly planted on ground. 

4. Stability Ball Exchange x20
- Exchange stability ball from hands and feet with low back firmly planted on ground.