Feel like a tough cookie and work off those actual cookies by practicing cardio the primary school way, with an old-fashioned jump rope. “Jumping rope is an effective cardio exercise that works your arms, legs, and core, helps strenthen your bones and improves balance,” according to Real Simple. Their easy to follow five-step routine, designed by Virginia’s premier jump rope expert (apparently there is such a thing), named Buddy Lee, is a less tedious way to work up a sweat and see some serious results. The tutorial reminds us to begin each move with knees slightly bent, and palms facing your body. Remember to push off evenly from the balls of your feet, keeping your knees “soft” but your torso upright, and resist the urge to bounce between steps.
“Jumping rope is an effective cardio exercise that works your arms, legs, and core, helps strenthen your bones and improves balance.”
Their first three moves cover the basics (click on each link for pics):
Move 1, Basic Jump: Swing the rope over your head and jump as it passes your feet (near right illustration). You don’t have to jump high, just enough to clear the rope (far right). Land evenly on both feet. Continue for one minute, then rest for one minute.
Move 2, Alternate-Foot Jump: Swing the rope over your head and jump as it passes your feet (near right). Land on your right foot (far right). On the next rotation, land on your left. Continue this, as if you were running in place, for one minute. Rest for one minute.
Move 3, Combo Jump: Repeat the alternate-foot jump for eight turns of the rope (near right). Next, do eight basic jumps (far right). Continue this alternating pattern for one minute, rest for one minute, then repeat the sequence one more time.
Then oordinated combinations paired with a lengthy duration kick this workout into high gear.
Move 4, High Step: Repeat the alternate-foot jump (near right), but this time raise each knee to a 90-degree angle while jumping (far right). Continue for one minute, then rest for one minute.
Move 5, Endurance Jump: Do either the basic jump or the alternate-foot jump for five minutes. If you can’t keep it up that long, start by jumping for one minute, resting for one minute, and repeating for five sets. Aim to complete at least 600 jumps total.
Do you have a jump rope trick that helps keep you toned? — Casandra Armour