Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen by Brett Stewart, Jason Warner

By Brett Stewart, Jason Warner

HARD-CORE leap ROPING FOR severe FITNESS
You definitely jumped rope as a child, yet you possibly didn't become aware of this enjoyable job can also be a kickass exercise routine for shredding all of the significant muscles—arms, legs, butt, abs, shoulders and chest. With this e-book, you switch an easy leap rope right into a strength instrument to:

• construct muscle
• enhance endurance
• magnify explosive power
• increase agility
• increase total fitness

From starting pointers on right shape and choosing the right rope to complex tips like double unders and knee tucks, Ultimate bounce Rope Workouts will educate you to leap like a professional and get within the most sensible form of your life.

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Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level

HARD-CORE bounce ROPING FOR severe FITNESS
You definitely jumped rope as a child, yet you possibly didn't become aware of this enjoyable task is additionally a kickass exercise routine for shredding all of the significant muscles—arms, legs, butt, abs, shoulders and chest. With this publication, you switch an easy bounce rope right into a strength instrument to:

• construct muscle
• improve endurance
• enlarge explosive power
• increase agility
• improve total fitness

From starting pointers on right shape and choosing the right rope to complex tips like double unders and knee tucks, final leap Rope exercises will educate you to leap like a professional and get within the most sensible form of your life.

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Additional resources for Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level

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See pages 84–92 for ideas. MON TUE WED THU FRI 24 Supermans (p105) 24 Hip Raises (p100) 24 Bird Dogs (p101) 3:00 Running Man (p76) 2:00 Double Under (p72) 2:00 Double Under (p72) 2:00 Knee Tuck Single (p78) 2:00 Knee Tuck Single (p78) 2:00 Knee Tuck Double (p80) :30 Rest :30 Rest :30 Rest 2:00 Double Under (p72) 2:00 Double Under (p72) 2:00 Double Under (p72) 12 Inchworms (p108) 12 Squat Jumps (p97) 12 Squat Jumps (p97) 1:00 Rest Rest 1:00 Rest Rest 1:00 Rest 2:00 Knee Tuck Double (p80) 2:00 Knee Tuck Double (p80) 2:00 Knee Tuck Double (p80) 1:00 Rest 1:00 Rest 1:00 Rest 2:00 Double Under (p72) 2:00 Double Under (p72) 2:00 Double Under (p72) 4:00 Basic Jump (p60) 4:00 Basic Jump (p60) 4:00 Basic Jump (p60) :30 Rest :30 Rest :30 Rest 26 Bicycle Crunches (p109) 30 Mason Twists (p107) 30 Leg Lifts (p102) SAT SUN Rest Rest 56 Next Steps Congratulations!

Forget singing along to a song— you most likely won’t even be able to remember the words. • Breathing is rapid and ever-increasing throughout the interval’s duration. This is clearly not a pace that you can continue for an extended period of time. • Your heart rate should top out between 90–95% of your maximum. • For most individuals, this would be a 9 or 10 on a treadmill. Because HIIT intervals require short, intense bursts of maximal effort, it’s vital to give “that little bit extra”—no holding back, nothing left in the tank.

Throughout the movement your weight should be distributed evenly on the balls of both feet. Pretend to grab the handles of a jump rope and hold them at your sides. You’ll use a pretend jump rope throughout the exercise. THE JUMPS 2 Pretend to swing the rope overheard and forward. It might seem strange to swing an imaginary jump rope, but it’ll help when you move to more advanced jumps. Jump with both 3 59 Land on the balls of both feet and bend your knees slightly to cushion the impact while continuing to rotate your wrists and swing the pretend rope in an arc from back to front.

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