Hi Everyone!
I am fighting off a cold today, and I want to be in tip-top shape to bring you brand new workouts for my HIIT the New Year Hard Fitness Challenges. This is a fun and challenging throwback workout! I took the day off to rest and recover. If you aren’t fighting off a cold you can try this workout.
Jump Rope helps tone the muscles of the lower body, while also providing great cardiovascular and fat burning benefits. The benefits of jumping rope are comparable to the benefits of running in many ways. If you want to read more about the benefits of Jump Rope click here.
If you don’t have a jump rope you can complete Ropeless Jumping, High Knees, Jumping Jacks or cardio of your choice.
When you jump rope you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don’t worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can.
I hope you enjoy this workout!
Melissa
PS You still have time to sign up for my DietBet Challenge for a chance to win $ and Prizes while losing weight and getting a jump on those New Year’s resolutions. You can sign up here: www.dietbet.com/benderfitness
Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes.
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps
-Cardio
Repeat 3X
1. Side Plank Elbow Tap with Hip Lift (right)
-Cardio
2. Side Plank Elbow Tap with Hip Lift (left)
-Cardio
Repeat 3X
1. Side Scissor
-Cardio
2. Frogger
-Cardio
Repeat 3X