Learn the Ropes

 Skipping, running and jumping are really not my favorite ways of getting my cardio done. Yet in order to burn the extra calories and give my metabolism an extra boost, I have to get creative. Rope work is one of the most efficient ways to accelerate your metabolism and gain muscle tone, which is precisely why I’m writing this, to show you the ropes.

 Plyo-Push Up

Begin in plank position with an end of the rope beneath each hand. Grip the rope with the thumb and first two fingers, or wrap your fingers around the top, but do not rest your knuckles under the rope. Lower your chest towards the floor, then dynamically push off, raising and slamming the rope down. Land in a push-up, being careful not to lock out your arms. Return to plank position, then repeat. Do 3 sets of 10 reps, with 30 to 45 seconds of rest in between.

 

180-Degree Jumps 

Turn your body to your left so that you’re standing perpendicular to the rope, and hold the ends of the rope together with both hands at your right hip. Squat and do a 180-degree jump, turning towards the rope and raising the rope overhead in an arc. Land in a squat, bringing the rope to your left hip. Immediately repeat in reverse. Do 3 sets of 30 seconds on, 30 seconds off.

Alternating Squat Whip 

Start with your feet shoulder-width apart. As you whip, squat on one leg. Return to starting position and then immediately squat on the other leg. Do 3 sets of 30 seconds on, 30 seconds off.

Plank with Alternating Hand Whip

Start in plank position, a rope handle beneath each hand. Raise one arm and whip 10 times, keeping your upper body square to the floor and trying not to twist your torso. Repeat on the other side. Repeat so you do five sets on each hand, with 30 to 45 seconds of rest in between.

Jump to Whip Burpee

Holding an end of the rope in each hand, jump, raising the rope, and slam down as you’re landing into a burpee. You can add a push-up once you’re in plank position, or even combine with the earlier movement by whipping the rope with each hand a few times before jumping your feet forward to return to stand and repeat. Do 3 sets of 30 seconds on, 30 seconds off.

Variety to your workouts will keep them interesting, effective, and refreshing.  Add these five rope exercise to help you get whipped into shape faster.

Book a consultation today.

Efren Rodriguez

Fortza Fit

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