Fitness Revolutions eBook-1

Find the perfect jump rope workout for you

FITNESS REVOLUTIONSKing Athletic

by Simon Sekski

STAMINA, SPEED & STRENGTH WORKOUTS

KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS © STAMINA, SPEED & STRENGTH WORKOUTS

Simon SekskiFounder & Head Coach

Welcome NoteCongratulations, you’ve just made a great choice!You are now one step closer to a fitter, stronger, healthier you. Requiringno specialized, expensive equipment or particular skill, jump rope workouts are fun, but above all, they are effective in building stamina, speed, and strength. A jump rope workout is a full body exercise that strengthens primary muscle groups, tones up your entire body and enhances your cardio fitness.What’s absolutely brilliant about jump rope workouts, is that they can be part of different training models. You can choose a mild, effectivebeginner-level Interval training workout and work your way up to try our HIIT workouts if you choose to become a die-hard fitness junkie. The choices are endless. Pick one out of 12 workouts and start building a healthier, stronger body.You can go straight to the jump rope workout of your choice, but then, you’d miss out on important information and tips we’ve put together for you!In the following pages, you will find a quick starter tips guide, along with safety tipsand injury prevention advice.You’ll even get tips on how each jump rope works best.In case you haven’t heard about the many health benefits of jump rope exercise, you can read about itin our health benefit boxes through this book. Learn new techniques and master classic jump rope techniques to add variety and fun into your workouts.I hope you will find this book useful and feel free to share it with those you care the most about. Let’s start a jumping rope revolution!

Welcome Note

Bibliography

Starter Tips

Safety Tips

Jump Rope Techniques

Jumping Rope Workouts

Choose the Right Workout for your Jump Rope

Jump Rope Shortening and Adjustment

Warm-up

Cool-down

Continuous Training Workouts

Circuit Jump Rope Training Workouts

Interval Jump Rope Training Workouts

HIIT Jump Rope Workouts

Tips for Training Safely

CONTENT

Can’t get enough? Make sure to follow us here for more exciting tips, motivating insights and jump rope workout advice.

REACH YOUR PEAK PERFORMANCE

follow us on facebook

DIFFERENT TYPES OF JUMP ROPES1

Jump ropes became popular in the west in the 1940s and 1950s.

(SģV@Rģ@Mģ@ĝNQC@AKD�ģMN�LTBG�RO@BD�M

DDCDCģENQLģNEģOK@XģHMģAHF�ģ

ONOTK@SDCģBHSHDRģ@MCģOK@XFQNTMCR

Did you know?

The Speed Jump Rope

The Leather Jump Rope

The Speed Cable

Jump Rope Shortening and Adjustment

The leather jump rope is a slightly lighter jump rope than the Speed Rope and is used in strength, cardio and weight loss training.

Speed ropes are designed for speed building. Runners, swimmers, tennis, rugby, and soccer players all need speed for optimal performance. 3G@S§RƧVGXƧSGDXƧNȄDMTRDƧRODDCƧITLOƧQNODƧSQ@HMHMFƧSNƧ@BGHDUDƧSGHR

The Speed Cable is a groundbreaking speed jump rope with wire @RRDLAKXƧODQEDBSƧENQƧGHFGƧHMSDMRHSXƧSQ@HMHMF Ƨ(MSDQLDCH@SDƧSNƧ@CU@MBDCƧODNOKDƧ@KRNƧȀMCƧSGDƧ2ODDCƧ"@AKDƧHCD@KƧENQƧSGDHQƧRODDCƧVNQJNTSR

The leather jump rope is a slightly lighter jump rope than the Speed Rope and is used in strength, cardio and weight loss training.

Due to it being slightly lighter than most jump

EXPERTISE LEVEL WORKOUT GOAL

Beginner Interval FitnessIntermediate Circuit StrengthAdvanced HIIT Speed

Continuous EnduranceWeight LossInterval

page 4

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES AND OBJECTIVES BEST SUITED FOR THIS TYPE OF JUMP ROPE.

ALL OF THE MAIN TRAINING CATEGORIES CAN BE PRACTICED WITH THIS JUMP ROPE, HOWEVER IT IS OPTIMAL FOR INTERVAL, CONTINUOUS AND CIRCUIT TRAINING WORKOUTS.

ropes, it is popular with beginners because you can quickly learn how SNƧITLOƧQNODƧ@MCƧLNUDƧNMSNƧ@ƧCHǿDQDMSƧVNQJ-out.

This jump rope is ide-al for warming up and cooling down using a faster speed workout jump rope

The King Athletics’ Leather Jump Rope ex-hibits all the main fea-tures needed to ensure RLNNSGƧ@MCƧDǿDBSHUDƧtraining.

The Leather Jump Rope

AS YOU WILL OBSERVE IN THE TABLE BELOW, THE LEATHER JUMPROPE IS GREAT FOR ADVANCED ATHLETES THAT ARE NEW TO ROPING, BUT LOOKING FOR A LOW-IMPACT, ENDURANCE TYPE TRAINING.


endurance cardio weight loss

FUN FACT


Beginner Interval FitnessIntermediate Circuit StrengthAdvanced HIIT Speed

Continuous EnduranceWeight LossInterval

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES AND OBJECTIVES BEST SUITED FOR THIS TYPE OF JUMP ROPE.SINCE THE SPEED ROPE IS THE MOST VERSATILE JUMP ROPE IT CAN BE USED FOR VIRTUALLY ANY WORKOUT IRRESPECTIVE OF YOUR EXPERTISE AND FITNESS LEVEL.

page 5 KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS © STAMINA, SPEED & STRENGTH WORKOUTS

The Speed Jump Rope

Speed ropes are designed for speed building. Runners, swimmers, tennis, rugby, and soccer players all need speed for optimal performance. That’s VGXƧSGDXƧNȄDMƧTRDƧRODDCƧITLOƧQNODƧSQ@HMHMFƧSNƧ@BGHDUDƧSGHR

Also, CrossFit, MMA, boxing and other martial arts athletes reach their full speed potential with Speed Training jump rope workouts.

The King Athletic Speed Rope features all of these needed RODBHȀB@SHNMRƧSNƧNOSHLHYDƧXNTQƧspeed training and complement any other training you do.

For beginners, it’s easier to get used to the speeds that can be @BGHDUDCƧVHSGƧSGHRƧQNODƧ@RƧSGDXƧcan easily control how fast they VHRGƧSNƧFN Ƨ'NVDUDQ�ƧXNTƧMDDCƧto get yourself familiar with HSRƧVDHFGSƧSNƧ@UNHCƧQDOD@SDCKXƧwhipping with it.

Pro athletes that seek to en-hance their footwork, coordi-nation and speed, integrate jump rope speed training into their regimen. Double unders, the popular jump rope tech-MHPTDƧSG@SƧHMUNKUDRƧSVNƧQNODƧQDUNKTSHNMRƧENQƧD@BGƧITLOƧHRƧ@ƧE@UNQHSDƧ@LNMFƧDKHSDƧ@SGKDSDRƧMMA, boxing and CrossFiten-thusiasts.

SPEED JUMP ROPES ARE THE MOST VERSATILE; THEY ARE EQUALLY SUITABLE FOR BEGINNERS TO ADVANCED INDIVIDUALS AND PROFESSIONAL ATHLETES.

WITH A SPEED ROPE WORKOUT YOU CAN QUICKLY DEVELOP YOUR AGILITY, ENDURANCE AND SPEED IN A FOCUSED MANNER.

FUN FACT

SPEED TRAININGAIMS TO INCREASE PERSON’S SPEED. IF YOU WANT TO BUILD SPEED ENDURANCE (YOU’RE A SWIMMER, TENNIS PLAYER ETC.) DO A LOT OF SPEED TRAINING TO ACHIEVE A BETTER PERFORMANCE. HIIT, CONTINUOUS, AND CIRCUIT WORKOUTS ARE CLASSIFIED AS SPEED TRAINING.

speed

cardio

strength

The Speed Cable is a ground-breaking speed jump rope with wire assembly perfect for high intensity speed training. Inter-LDCH@SDƧSNƧ@CU@MBDCƧODNOKDƧ@KRNƧȀMCƧSGDƧ2ODDCƧ"@AKDƧHCD@KƧfor their speed workouts.

You can choose a Speed Cable instead of a Speed Rope if XNTƧVHRGƧSNƧDWBKTRHUDKXƧVNQJƧon speed building. The Speed Cable is highly recommended if you’re interested in HIIT.

The Speed Cable is a popular choice among athletes doing CrossFit, MMA, boxing, swim-LDQR�ƧROQHMSDQRƧ@MCƧHMCHUHCT@KRƧdoing speed and speed endur-ance training.

The Speed Cable is easy to use. If you’re an athlete that wants to build speed, coordination, agility and strength you are highly encouraged to work out with a Speed Cable and pref-erably opt for a HIIT or Circuit workout.

You can perform most jump rope techniques with the Speed Cable and its ideal for Double unders.


The Speed Cable


First-timers Interval FitnessBeginner Circuit StrengthIntermediate HIIT SpeedAdvanced Continuous Endurance

Weight Loss

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES AND OBJECTIVES BEST SUITED FOR THIS TYPE OF JUMP ROPE.

A SPEED CABLE ROPE IDEAL FOR HIIT AND CIRCUIT WORKOUTS.

endurance speed fitness

THANKS TO ITS ASSEMBLY, IT ALLOWS FOR ADVANCED JUMPING TECHNIQUES THAT INCREASE BOTH YOUR SPEED AND SPEED ENDURANCE, WHILE AT THE SAME TIMEPROVIDINGA POWERFUL CALORIE-BUSTING AND STAMINA-ENHANCING WORKOUT.JUST LIKE THE SPEED ROPE,

THE SPEED CABLE IS WIDELY USED IN SPEED TRAINING BY PROFESSIONAL AND AMATEUR ATHLETES.

FUN FACT

IF YOU’RE USING THE SPEED ROPE OR THE LEATHER JUMP ROPE THEN:

Remove the handle cap

Pull out the rope

ģģ2KHCDģSGDģKNNRDģSHFGSDM�HMFģQHMFģSNģSGDģCDRHQDCģKDMFSGģ@MCģSHFGSDMģSGDģKNNRDģQHMFģTRHMFģOKHDQR

ģģ"TSģNĝģSGDģTMMDBDRR@QXģQNODģ@SģSGDģMDVģQHMFģposition. Put the handle cap back on.

IF YOU’RE USING THE SPEED CABLE you need to use the screw adjustment system to cut the rope to the right length.


Jump Rope Shortening and AdjustmentADJUSTING YOUR ROPE’S LENGTH WILL ENSURE THE WORKOUT WILL BE SMOOTH, SAFE AND ABOVE ALL, EFFECTIVE.

Let’s see some safety tips to ensure your workout is also safe!

TO FIND THE IDEAL LENGTH FOR YOUR JUMP ROPE BASED ON YOUR HEIGHT AND HAND LENGTH DO THE FOLLOWING

Let your jump rope hang loose on the

ground. Step with one foot on the mid of the jump rope and hold both handles.

Now raise your hands to your chest

while holding the rope handles to see how high the handles go.

When you raise your hands you should

reach your underarm height — that’s the ideal rope length.

If the rope only reaches up to

XNTQƧ@ARƧNQƧ@ANUDƧXNTQƧcollarbone, an adjustment is necessary.

1

2

3

4

Now that you know how to adjust

your jump rope for ideal workouts, you can make the

workout experience as efficient as possible

SAFETY TIPS 2

YOU WILL FIND ROPE WORKOUTS TO IMPROVE YOUR FITNESS AND HEALTH. THESE TRAINING SAMPLES HOWEVER, ARE NOT MEDICALLY PRESCRIBED AND IN FACT, IT’S WISE TO CONSULT A FITNESS AND HEALTH PROFESSIONAL BEFORE TRYING ANY INTENSE WORKOUT STRATEGIES.

ESPECIALLY IF YOU SUFFERED, OR ARE CURRENTLY REHABILITATING FROM AN INJURY. YOU NEED TO ENSURE THESE WORKOUTS WON’T EXACERBATE YOUR INJURY OR IN ANY WAY PUT YOUR HEALTH AT RISK.

THIS BOOK IS PURELY EDUCATIONAL AND TARGETED FOR HEALTHY, NON-OBESE ADULTS. ADDITIONALLY, THE HIIT ENTAILS SOME RISKS, IF NOT PERFORMED WITH THE UTMOST CARE AND PROPER EXECUTION.

Take some time to identify your fitness

profile, i.e. your expertise level, your workout preference

or ability and your ultimate workout goal if you haven’t done

so already. This will allow you to choose the ideal jump

rope workout.

In the event you experience lightheadedness, shortness of breath, and/or dizziness during your workout, stop immediately

and adjust your workout plan according to your fitness level.

IMPORTANT!It’s important to follow the safety

tips below to ensure you take all steps necessary for a safe, injury-free

workout.

In this book


Tips for Training Safely

Tips for Training Safely continues on next page

IF YOU’RE NEW TO HIIT, INTERVAL AND CIRCUIT TRAINING, ENSURE YOU FIRST UNDERSTAND HOW DEMANDING AND WHAT LEVEL OF FITNESS AND APTITUDE THEY REQUIRE TO AVOID PHYSICAL INJURY

Familiarize yourself with the basic jump rope techniques before you LNUDƧNMSNƧLNQDƧ@CU@MBDCƧNMDR

Ideally,you should follow each workout exactly, but ADB@TRDD@BGƧHMCHUHCT@KƧHRƧunique, adjust it to meet your needs and abilities

If any advice or instruction isn’t clear, don’t attempt it.

If at any point any exercise hurts, stop immediately. You can always do the single bounce and alternate leg jump rope exercises if some are uncomfortable or too challenging for you.

If you want to take your training outdoors, opt for a FQ@RR�ƧKDUDKƧRTQE@BD�Ƨ@Ƨtennis court, or a rubber track for more comfort.

Jump rope exercises are not safe if you’re NUDQVDHFGSƧNQƧNADRDƧ@RƧthey put too much strain on your lower body, bones and joints. So, it’s best to look for lower-impact exercises like swimming and walking. If in doubt, consult your physician.

The workouts in this book are gradually increasing in intensity. Workout #1 is always for beginners. Workout #2 is for intermediate to @CU@MBDCƧKDUDKƧHMCHUHCT@KRƧand athletes. Always start with a workout that suits your ȀSMDRRƧKDUDK

Ensure you perform your jump rope VNQJNTSĘNMĘ@ĘĔ@S�Ęclean surface.

If you find any of the suggested workouts too

complex and demanding, you can always do a basic jump rope exercise 3

times a week. Ensure you have a proper 5-minute warm-up (see page X) followed

by basic jump rope exercise for 15 minutes. Always wrap up every routine

with a 5-minute cool-down and stretching session


-DUDQĘR@BQHēBDĘFNNCĘENQLĘNUDQĘRODDC Ę$WDBTSDĘXNTQĘSDBGMHPTDRĘVHSGĘ@BBTQ@BXĘ@MCĘR@EDSX�

Jumping Rope Techniques

IF NECESSARY, INCREASE YOURREST PERIODS, SWAP EXERCISES OR DECREASE THE VOLUME OF A WORKOUT

Each jump should be completed by landing on your toes�ƧMDUDQƧXNTQƧGDDKR�Ƨ@RƧHSƧBNTKCƧput too much strain on your feet and knee joints.

It’s best to think of rope skipping as gentle bouncing. You should always bounce from the balls of your feet (the front part of your EDDSƧQHFGSƧ@ȄDQƧXNTQƧSNDR�

#NĘMNĘLNQDĘ SG@MĘ�ĘLHMTSDRĘNEĘDWDQBHRHMF SNƧLHMHLHYDƧONRS�VNQJNTSƧRNQDMDRRƧ@MCƧ@UNHCƧHMITQX Ƨ ȄDQƧ@MƧ@CITRSLDMSƧweek, you will be ready to try any of the workouts OQDRDMSDCƧGDQD�ƧFHUDMƧyou meet all criteria LDMSHNMDCƧ@ANUDƧ@MCƧSG@SƧyou’re taking into account age, weight, medical and physical condition apart EQNLƧDWODQSHRDƧKDUDKƧ@MCƧȀSMDRRƧFN@K

MUSIC HELPS YOU KEEP A FAST TEMPO AND MOTIVATES YOU TO STICK TO A WORKOUT EVEN WHEN FATIGUE KICKS IN.A 130-150 BPM tempo is ideal for medium intensity workouts. Go for music with up to 180 BPM for high intensity exercising.

ALWAYS LAND ON YOUR TOES!

THE INTERNATIONAL ROPE SKIPPING FEDERATIONASSERTS THAT A WOOD, SPRING CUSHIONED GYM FLOOR IS THE IDEAL JUMP ROPE SURFACE.

!

FOR YOUR FIRST JUMP ROPE W

ORKOUT, DON’T OVERDO IT

When training indoors, always do so NMƧQTAADQHYDCƧȁNNQRƧNQƧRTRODMCDCƧVNNCƧȁNNQRƧENQƧshock absorption and to limit the impact on your joints.

The occasional rope whip aside, jump rope exercises do not cause any injuries.Gradually increase duration, complexity and UNKTLDƧ@MCƧXNTƧVHKKƧ@UNHCƧinjuries.

Have ample, clear space for exercising. If indoors, you need @SĘKD@RSĘ@Ę�ėW�ėĘ@QD@Ęand at least 10 inches extra height above your head.

Choose shoes with a cushion sole for extra comfort. The American Council on Exercise recommends cross-training shoes to reduce injury risk.

JUMPING ROPE TECHNIQUES3

YOU CAN SWAP BETWEEN EXERCISES, ADD NEW ONES FOR VARIETY AND MOTIVATION AND CREATE BRAND NEW WORKOUTS JUST FOR THE FUN OF IT.

YOU CAN TRY AND MOST OF THEM CAN BE EXECUTED WITH SLIGHT VARIATION (I.E. SINGLE FOOT, BACKWARDS, SQUATTING AND SO ON). SO, YOU CAN IMAGINE HOW MANY OPTIONS YOU HAVE AND REALLY, YOU HAVE NO EXCUSE FOR ANOTHER BORING CARDIO WORKOUT EVER AGAIN!

Jump rope workouts are fun

There are over 50 different jump rope techniques

The bounce begins once the

rope reaches head height


The single bounce jump HRƧD@RXƧ@MCƧDǿDBSHUD Ƨ3NƧDWDBTSD�ƧITLOƧNǿƧNEƧANSGƧ

your feet at the same time.

3GHRƧHRƧ@ƧU@QH@SHNMƧNEƧSGDƧalternate foot jump, only you KHȄƧD@BGƧJMDDƧLTBGƧGHFGDQ

ƧU@QH@SHNMƧNEƧSGDƧA@RHBƧbounce jump where you

alternate between your feet for each bounce. To execute, KHȄƧXNTQƧJMDDƧTOV@QCRƧ@MCƧnot backwards – as if you

were jogging in place.

Another basic jump, for each bounce you jump SNƧXNTQƧKDȄƧ@ANTSƧ��ƧHMBGDRƧ

and for the next bounce, ��ƧHMBGDRƧSNƧSGDƧQHFGS Ƨ

Also called Skier or Slalom jump.

Jump once when jump rope HRƧNUDQƧXNTQƧGD@CƧ@MCƧNMBDƧagain before the jump rope L@JDRƧ@ƧETKKƧQDUNKTSHNMƧSNƧ

perform the double bounce. %NQƧDUDQXƧRVHMF�ƧANTMBDƧtwice. Also known as jog

step.

Jump backwards for one jump then forward for the next

without stopping.

1 4

2 5

3 6

BASIC BOUNCE JUMP HIGH-KNEE JUMPS

ALTERNATE FOOT JUMP SIDE TO SIDE JUMP

DOUBLE BOUNCE BELL JUMP

Starting PositionUnless otherwise stated, the starting position is standing in upright position, head looking forward, knees slightly bent, rope handle in each hand with the jump rope hanging loose behind your heels. Arms are relaxed, at hips’ height and facing downwards and the swing starts from the wrist and not the arm. The bounce begins once the rope reaches head height.

15 ɤɯɧɪɣɨɡÛɬɩɪɟÛɮɟɝɢɨɣɫɯɟɭ

The bounce begins once the

rope reaches head height

10 moreto go...


The bounce starts with the right foot extended forward, while still in mid-air switch

legs so that once you land the KDȄƧENNSƧHRƧDWSDMCDCƧENQV@QCƧ

and the right foot backwards.

A more complex bell workout. Bounce with one foot bent. 3GDƧJMDDƧRGNTKCƧQDL@HMƧRNȄƧ@MCƧMDUDQƧKNBJƧHMƧONRHSHNMƧwhen bounce is complete.

3GHRƧHRƧ@ƧU@QH@SHNMƧNEƧSGDƧalternate foot jump, only you KHȄƧD@BGƧJMDDƧLTBGƧGHFGDQ

Stand feet shoulder-width apart. Bounce to straddle

position, cross legs on return before landing.

A single bounce jump, only SGDƧQDUNKTSHNMƧRS@QSRƧEQNLƧ

front to back.

Do the basic single bounce jump but with exaggerated

foot motion so that your feet touch your bottom.

For this technique, you spread both feet to either RHCD�ƧROQD@CHMFƧSGDƧKDȄƧENNSƧSNƧSGDƧKDȄƧ@MCƧSGDƧQHFGSƧ

to the right side for each ANTMBDƧXNTƧS@JD Ƨ$ǿDBSHUDKX�Ƨ

you do jumping jacks only with a jump rope.

For each bounce, two rope QDUNKTSHNMRƧMDDCƧSNƧADƧ

executed. Start with the basic bounce technique and

gradually increase wrist rotation to perform the

double under.

7 1310

14

15

11

12

8

9

SCISSORS JUMP SINGLE-FOOT BELLHIGH-KNEE JUMPS

STRADDLE CROSS JUMP

BASIC CROSSOVER JUMP

BACKWARDS JUMPING

BUTT KICKS

STRADDLE JUMP

DOUBLE-UNDERS

!NTMBDƧNǿƧNEƧANSGƧXNTQƧEDDS Ƨ6GDMƧSGDƧITLOƧQNODƧHRƧNUDQƧyour head, cross your arms

ina slightly downward motion. The moment the rope passes under your feet, restore your arms to their initial position.

(L@FHMDƧENQLHMFƧSGDƧȐƧsymbol with your hands to

execute accurately the form.

These are 15 jump rope techniques that once you master, will allow for ariation, volume and complexity increase for any workout you choose

Extra Tip: Jump straight up and spin the rope

very fast

Extra Tip: This is an advanced

technique that improves

coordination and engages the upper

body into the exercise

JUMP ROPE WORKOUTS4

AS WITH EVERY TYPE OF EXERCISE, PROPER, THOROUGH WARM-UP AND COOL-DOWN ARE ESSENTIAL FOR AN EFFECTIVE, INJURY-FREE WORKOUT.

WE PRESENT TO YOU A TYPICAL WARM-UP AND COOL-DOWN SESSION, WHICH YOU SHOULD PERFORM BEFORE AND AFTER EACH WORKOUT WITHOUT FAIL.


Warm-up

Cool-Down

on the spot marching with exaggerated TOV@QCƧJMDDƧLNUDLDMS

on the spot walking

RNȄ�ƧNMƧSGDƧRONS�Ƨ low-intensity basic bounce w/o a jump rope

ANCXƧRSQDSBGDRƧ�B@KUDR�Ƨhamstrings, wrists and RGNTKCDQR�ƧMDBJƧ@MCƧA@BJ�

RNȄ�Ƨ on the spot jogging

total body stretch

squats low intensity combo, single bounce and alternate foot jumping rope

30 1

30 1

1

3

1

2

SECONDS MINUTE

SECONDS MINUTE

MINUTE

MINUTES

MINUTE

MINUTES

Total body stretch: focus on calf,

hip flexor, and hamstring stretches

Workout Structure and How to choose the best workout

THE FOLLOWING WORKOUTS ARE NUMBERED ACCORDING TO COMPLEXITY

Workouts numbered ¤��¥@QDƧENQƧȀQRS�SHLDQRƧ and beginners,

#1Workouts numbered “#2” are for beginner to intermediate KDUDKƧHMCHUHCT@KR

#2Workouts numbered “#3” @QDƧENQƧ@CU@MBDCƧȀSMDRRƧKDUDKƧHMCHUHCT@KRƧ@MCƧ@SGKDSDR

#3

FREQUENCY of workout How many times a week you

exercise

CHALLENGE LEVEL How hard and intense

the workout is

DURATION How long each training session is

TYPE '((3�Ƨ(MSDQU@K�Ƨ"NMSHMTNTR�Ƨ"HQBTHS

NOTEIN ORDER TO AVOID OVER AND UNDER TRAINING YOU SHOULD BEAR IN MIND AND CONTROL FOR FOUR FACTORS:

Jump Rope Workouts

FOR EACH OF THE FOUR TRAINING MODELS, WE PRESENT THEIR MAIN BENEFITS. THIS WILL HELP YOU CHOOSE THE ONE THAT CAN HELP YOU REACHYOUR FITNESS GOALS FASTER.

4MCDQRS@MC your ȀSMDRRƧKDUDK�ƧXNTQƧȀSMDRRƧ@MCƧGD@KSGƧgoal and workout preference.

"NMRTKS a physical ȀSMDRRƧOQNEDRRHNM@K

See which of the four types of training is closer to XNTQƧȀSMDRRƧOQNȀKD Ƨ

$MRTQD you understood and implemented all HMITQXƧOQDUDMSHNMƧand safety tips.

2S@QS working out. Adjust the training if you feel it’s not quite right.

IF YOU’RE UNCERTAIN OVER WHAT THE IDEAL FREQUENCY, WORKOUT INTENSITY, DURATION AND TYPE OF TRAINING YOU SHOULD CHOOSE, CONSULT APHYSICAL FITNESS PROFESSIONAL. TAKING INTO ACCOUNT YOUR HEALTH, PHYSICAL CONDITION AND MEDICAL HISTORY WILL HELP YOU MAKE A SAFE CHOICE.

SIMILARLY, IF YOU CHOOSE, SAY TO DO WORKOUT #2 OF THE CIRCUIT TRAINING AND START FEELING BREATHLESS AND LIGHTHEADED you can adjust the workout intensity by switching to Workout #1, reducing the workout duration or by switching to an entirely CHǿDQDMSƧVNQJNTS


Understand your fitness level, your fitness and health goal and workout preference

FINDING THE PERFECT WORKOUT FOR YOU

WORKOUTS

IN THIS SECTION YOU WILL FIND THE 4 MAIN TYPES OF WORKOUT CONTINUOS TRAINING WORKOUT INTERVAL TAINTING WORKOUT CIRCUIT TRAINING HIGHT INTENSITY INTERVAL TRAINING (HIIT)

ɞɩɨaɮÛɜɟÛɬɟɦɯɝɮɛɨɮÛɮɩÛɮɬɳÛɩɯɮÛɞɣɠɠɟɬɟɨɮÛɱɩɬɥɩɯɮɭÛɯɨɮɣɦÛɳɩɯÛɠɣɨɞÛɩɨɟÛɮɢɛɮaɭÛɟɠɠɟɝɮɣɰɟÛɠɩɬÛɳɩɯ


WORKOUT #1

MAIN WORKOUT (11.30mins.)

1’ Basic Jump

1’ Side to Side Jump

1’ Double Bounce

1’ Basic Jump

1’ Scissor Jump

1’ Alternate Foot Jump

30’’ ƧƧ BSHUDƧ1DRSƧ - Jog in place without jumping

1’ Alternate Foot Jump

1’ Medium intensity basic jump

1’ Low-intensity basic jump

1’ Ƨ BSHUDƧ1DRSƧ –Jog in place without jumping

1’ Low-intensity Basic Jump

1’ on the spot marching with exaggerated TOV@QCƧJMDDƧLNUDLDMSƧ

15’’ squats

30’’ ƧƧRNȄ�ƧNMƧSGDƧRONSƧINFFHMF

30’’ Ƨ ƧRNȄ�ƧNMƧSGDƧRONS�ƧKNV�HMSDMRHSXƧA@RHBƧbounce w/o a jump rope

2’45” easy, total body stretches (focus on calf, GHOƧȁDWNQ�Ƨ@MCƧG@LRSQHMFƧRSQDSBGDR�

1’ on the spot walking

3’ Ƨ ANCXƧRSQDSBGDRƧ�B@KUDR�ƧG@LRSQHMFR�ƧVQHRSRƧ@MCƧRGNTKCDQR�ƧMDBJƧ@MƧCƧA@BJ�

4�/*ʳ2-

(5mins.)

,,)ʳ!,4+ (4mins.)

Helps with high blood

pressure and cholesterol

management

Continuous Training WorkoutContinuous training is the ultimate stamina ATHKCHMFƧVNQJNTS Ƨ(SƧHMUNKUDRƧMNM�RSNOƧB@QCHNƧtraining for a set period of time, usually about ��ƧLHMTSDRƧCDODMCHMFƧNMƧXNTQƧȀSMDRRƧS@QFDSƧ@MCƧBTQQDMSƧȀSMDRRƧBNMCHSHNM

BENEFITS OF CONTINUOUS JUMP ROPE TRAINING

ƧƧ"@QCHNU@RBTK@QƧRS@LHM@ƧHLOQNUDLDMS

ƧƧ(LOQDRRHUDƧB@KNQHD�ATQMHMFƧ@MCƧVDHFGSƧKNRRƧ

Promotes strong metabolism

Helps with high blood pressure and cholesterol management

ƧƧ,NNCƧHLOQNUDLDMS

DURATION: 20 minutes

LEVEL: Beginners to HMSDQLDCH@SDƧKDUDK

WORKOUT TYPE: aerobic

FREQUENCY: ��ƧSHLDRƧ@ƧVDDJ�Ƨless if doing other forms of exercising.

FACT BOX

Warm-up easy, total body stretches

(focus on calf, hip flexor, and hamstring

stretches)


WORKOUT #2 WORKOUT #3

MAIN WORKOUT (18mins.) 1’ Basic Jump

1’ Alternate Leg Jump

1’ Bell Jump

1’ Basic Jump

1’ Butt Kick Jump


1’ Ƨ "QNRRNUDQƧ)TLO 1’ Skier Jump

1’ Scissors Jump

1’ Double- Unders

1’ Straddle Cross


1’ Low-Intensity Basic Jump

1’ Combo Jump (alternate between basic jump and side SNƧRHCDƧITLO Ƨ2VHSBGƧDUDQXƧ��ƧRDBNMCR�

1’ High Intensity alternate foot jump

1’ Double-unders

1’ Low Intensity Basic Jump

1’ Ƨ +NVƧ(MSDMRHSXƧ"QNRRƧ.UDQƧITLO

MAIN WORKOUT (15mins.) 1’ Basic Jump


1’ Bell Jump

1’ Straddle Jump

1’ Basic Jump

1’ Alternate Jump

1’ Knee High Jump

1’ Basic Jump

1’ Butt Kicks Jump

1’ Combo Jump (basic jump £Ƨ@KSDQM@SDƧKDFƧITLO�ƧRVHSBGƧDUDQXƧ��ƧRDBNMCR�

1’ Double Unders

1’ Low Intensity alternate leg Jump

1’ Low Intensity Skier Jump

2’ Low Intensity Basic Jump


15’’ squats

30’’ Ƨ RNȄ�ƧNMƧSGDƧRONSƧINFFHMF 30’’ ƧƧRNȄ�ƧNMƧSGDƧRONS�ƧKNV�HMSDMRHSXƧA@RHBƧ

bounce w/o a jump rope



15’’ squats

30’’ ƧƧRNȄ�ƧNMƧSGDƧRONSƧINFFHMF 30’’ ƧƧRNȄ�ƧNMƧSGDƧRONS�ƧKNV�HMSDMRHSXƧA@RHBƧ




3’ Ƨ ANCXƧRSQDSBGDRƧ�B@KUDR�ƧG@LRSQHMFR�ƧVQHRSRƧ@MCƧRGNTKCDQR�ƧMDBJƧ@MCƧA@BJ�


3’ ƧƧANCXƧRSQDSBGDRƧ�B@KUDR�ƧG@LRSQHMFR�ƧVQHRSRƧ@MCƧRGNTKCDQR�ƧMDBJƧ@MCƧA@BJ�

4�/*ʳ2-

(5m

ins.)

4�/*ʳ2-

(5 m

ins.)

,,)ʳ!,4+ (4mins.) ,,)ʳ!,4+ (4mins.)

DURATION: 25-30 minutes

LEVEL: Intermediate to

@CU@MBDC


FREQUENCY: ��ƧSHLDRƧ@ƧVDDJ


LEVEL: (MSDQLDCH@SDƧKDUDK


FREQUENCY: ��ƧSHLDRƧ@ƧVDDJ

FACT BOXFACT BOX

If you can go on (you’re advance

level), repeat exercises from minute 05:00 to 10:00 once you finish

this set.

Jump Rope Workout

Benefit Never lock your knees when skipping. They

should always be bent to avoid injury.

WORKOUT #1

MAIN WORKOUT (14mins.) 1’ Ƨ !@RHBƧ)TLOƧENQƧ��ƧRDBNMCRƧ

£Ƨ BSHUDƧ1DRSƧENQƧ��§§Ƨ �V@KJƧHMƧOK@BD�

1’ Ƨ KSDQM@SDƧ)TLOƧENQƧ��§§ £Ƨ BSHUDƧ1DRSƧENQƧ��§§

1’ Ƨ *MDDƧ'HFGƧ)TLOƧENQƧ��§Ƨ £Ƨ BSHUDƧQDRSƧENQƧ��§§ƧW�

1’ Ƨ 2SQ@CCKDƧ)TLOƧENQƧ��§§Ƨ £Ƨ BSHUDƧ1DRSƧENQƧ��§§

1’ Ƨ 2BHRRNQRƧ)TLOƧENQƧ��§§Ƨ £Ƨ BSHUDƧQDRSƧENQƧ��§§

1’ ƧƧ2JHDQƧ)TLOƧENQƧ��§§Ƨ £Ƨ BSHUDƧQDRSƧENQƧ��§§

1’ Ƨ !@RHBƧ)TLOƧENQƧ��§§Ƨ £Ƨ BSHUDƧQDRSƧENQƧ��§§


15’’ squats






4�/*ʳ2-

(5mins.)

,,)ʳ!,4+ (4mins.)

DURATION: ��ƧLHMTSDR

LEVEL: Beginner

WORKOUT TYPE: Aerobic

FREQUENCY: ��ƧSHLDR�VDDJ

FACT BOX

If you find the 15-second rest period

too short, you can adjust the workout to 40’’ of exercising and 20’’ of

active rest.

You get the same results

with classic cardio workout only in

less time

Interval Training Workout(MSDQU@KƧ3Q@HMHMFƧHRƧSGDƧHMSDQRODQRHMFƧNEƧGHFG�RODDCƧANTSRƧNEƧDWDQBHRDƧVHSGƧQDBNUDQXƧHMSDQU@KRƧ�QDRSƧODQHNCR� Ƨ

DQNAHBƧHMSDQU@KƧSQ@HMHMFƧKDSRƧXNTƧANNRSƧXNTQƧB@QCHNU@RBTK@QƧȀSMDRRƧADB@TRDƧXNTƧDWDQBHRDƧENQƧlonger periods of time and with a much higher intensity than you would normally be able to.

INTERVAL TRAINING BENEFITS (LOQNUDRƧB@QCHNU@RBTK@QƧRS@LHM@

Variation keeps boredom at bay!

$ȂBHDMSƧE@SƧATRSDQ

(LOQNUDRƧGD@QSƧQ@SD

$ȂBHDMS�ƧƧ8NTƧFDSƧSGDƧR@LDƧQDRTKSRƧVHSGƧclassic cardio workout only in less time

$@RHKXƧ@CITRSƧSNƧ@MXƧȀSMDRRƧKDUDK


REPEAT ONE MORE TIME…



MAIN WORKOUT (8mins x4 sets=32mins.) 1’ Ƨ !@RHBƧ)TLOƧENQƧ��§§Ƨ

£Ƨ@BSHUDƧQDRSƧENQƧ��§§

1’ Ƨ !DKKƧ)TLOƧENQƧ��¥Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��¥

1’ Ƨ 2BHRRNQRƧ)TLOƧENQƧ��¥Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��¥

1’ Ƨ #NTAKDƧ4MCDQRƧENQƧ��§§Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��¥

1’ Ƨ 2JHDQƧ)TLOƧENQƧ��¥Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��¥

1’ Ƨ KSDQM@SDƧ)TLOƧENQƧ��§§Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��§§

1’ Ƨ !TSƧ*HBJƧ)TLOƧENQƧ��¥Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��¥

1’ Ƨ #NTAKDƧTMCDQRƧENQƧ��¥ �Ƨ@BSHUDƧQDRSƧENQƧ��¥

MAIN WORKOUT (6mins x3 sets=18mins.)

1’ Ƨ !@RHBƧ)TLOƧENQƧ��§§ �Ƨ@BSHUDƧQDRSƧENQƧ��§§

1’ Ƨ !DKKƧ)TLOƧENQƧ��§§Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��¥

1’ Ƨ 2JHDQƧ)TLOƧENQƧ��§Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��§§

1’ Ƨ 2BHRRNQRƧ)TLOƧENQƧ��§§Ƨ £Ƨ@BSHUDƧQDRSƧENQƧ��§§

1’ Ƨ "QNRRƧ.UDQƧ)TLOƧENQƧ��§§Ƨ �Ƨ BSHUDƧQDRSƧENQƧ��§§

1’ Ƨ #NTAKDƧ!NTMBDƧENQƧ��§§Ƨ £Ƨ BSHUDƧQDRSƧENQƧ��§§


15’’ squats





15’’ squats








4�/*ʳ2-

(5m

ins.)

4�/*ʳ2-

(5 m

ins.)

,,)ʳ!,4+ (4mins.) ,,)ʳ!,4+ (4mins.)

DURATION: ��ƧLHMTSDR

LEVEL: Intermediate to CU@MBDC


FACT BOX DURATION: 20 minutes

LEVEL: Intermediate



FACT BOX


WORKOUT #1

BLOCK 2 JUMP ROPE (4mins.) 1’ Basic Jump


1’ Bell Jump


BLOCK 3 (5mins.) 1’ Squats with 10lbs dumbbells

1’ Lunges w/ dumbbells

1’ ƧƧ#D@CƧ+HȄRƧV�ƧCTLAADKKRƧ 1’ ƧƧ3QHBDOƧ*HBJA@BJRƧV�CTLAADKKƧ�NUDQƧXNTQƧGD@C� 1’ Side Dips w/ dumbbells

BLOCK 4 (5mins.) 1’ Plank hold 1’

1‘ Pushups

1’ Ƨ #HORƧ�TRDƧ@ƧADMBGƧNQƧSVNƧBG@HQR� 30’’ ƧƧRHCDƧOK@MJƧW�Ƨ��§§ƧENQƧD@BGƧRHCD� 1’ Crunches

1’ on the spot marching with exaggerated

TOV@QCƧJMDDƧLNUDLDMSƧ

15’’ squats



2’45” easy, total body stretches (focus on calf,

GHOƧȁDWNQ�Ƨ@MCƧG@LRSQHMFƧRSQDSBGDR�



4�/*ʳ2-

BLO

CK 1

: (5

min

s.)

,,)ʳ!,4+ (4mins.)

Assists with weight loss due

to efficient calorie burning

Circuit TrainingCircuit training is a high-intensity aerobic

SQ@HMHMF ƧƧƧ!XƧTRHMFƧƧCHǿDQDMSƧLNC@KHSHDRƧ@MCƧsports equipment, circuit training builds

strength and endurance and speed.

CIRCUIT TRAINING IS A TOTAL BODY WORKOUT; WITH EVERY EXERCISE YOU FOCUS ON A DIFFERENT MUSCLE GROUP STRENGTHENING

BENEFITS OF CIRCUIT TRAINING Circuit training builds muscle endurance

Ƨ (LOQNUDRƧB@QCHNU@RBTK@QƧȀSMDRR

Ƨ RRHRSRƧVHSGƧVDHFGSƧKNRRƧCTDƧSNƧDȂBHDMSƧcalorie burning


LEVEL: Beginner



FACT BOX

2 7-10lbs dumbbells Jump rope

Elevated flat surface or gym bench

EQUIPMENT

EACH CIRCUIT SHOULD BE FOLLOWED BY 1’ REST PERIOD. AS YOU GRADUALLY BUILD STAMINA AND MUSCLE STRENGTH YOU CAN DO BLOCK 2 TO 4 TWICE.



BLOCK 2 JUMP ROPE (5mins.) 1’ Basic Bounce Jump

1’ Scissors Jump


1’ Butt Kick Jumping

1’ Straddle Jump

BLOCK 3 DUMBBELLS (5mins.) 1’ Chest Presses

1’ Hammer Curl

1’ Lateral Raises

1’ ƧƧNUDQGD@CƧOQDRRDR 1’ tricep kickbacks

BLOCK 4 (5mins.) 1’ basic jump

1’ alternate foot jump

1’ scissors

1’ double unders

1’ knee highs

BLOCK 2 JUMP ROPE (5mins.) 1’ Basic Jump


1’ Ƨ "QNRRNUDQƧ)TLO 1’ Straddle

1’ Double-Under

BLOCK 3 (5mins.) 1’ Squats

1’ Pushups

1’ Crunches

1’ Sumo Squats

1’ Plank Hold

BLOCK 4 (5mins.) 1’ push-ups

1’ Triceps kickbacks

1’ ƧƧ.UDQGD@CƧ/QDRR 1’ ƧƧ#D@CKHȄR 1’ Plank Hold


15’’ squats





15’’ squats








4�/*ʳ2-

BLO

CK 1

: (5

min

s.)

4�/*ʳ2-

BLO

CK 1

: (5

min

s.)

,,)ʳ!,4+ (4mins.) ,,)ʳ!,4+ (4mins.)


LEVEL: Beginner to

Intermediate

FREQUENCY: Ƨ��ƧSHLDR�VDDJ


LEVEL: Intermediate to

CU@MBDC

FREQUENCY: Ƨ��ƧSHLDR�VDDJ

FACT BOX

DO BLOCKS 2 TO 5 TWICE, TOTAL MAIN WORKOUT DURATION 48’. REPEAT BLOCKS 2 TO 5 THREE TIMES FOR A TOTAL MAIN WORKOUT DURATION OF 60 MINUTES.

BLOCK 5 (5mins.) 1’ Basic Bounce Jump

1’ Scissors Jump


1’ Butt Kicks

1’ Knee High Jump

BLOCK 5 (5mins.) 1’ plank hold

1’ Crunches

1’ Long arm crunches

30’’ x2 side plan

1’ weighted crunches

Jump Rope Workout Benefit Jump ropes are a low impact exercise that when performed correctly, has almost zero chance of injury...

Jump Rope Workout Benefit As a medium to high intensity workout, jump rope regimens result in better cardio and physical fitness than other types of exercise.

WORKOUT #1

MAIN WORKOUT (10mins.) 30’’ high speed

basic bounce jump 5’’ rest

30’’ high speed alternate foot jump 5’’ rest

30’’ high speed basic bounce jump 5’’ rest

30’’ high speed knee high jump 5’’ rest


15’’ squats


30’’ Ƨ RNȄ�ƧNMƧSGDƧRONS�ƧKNV�HMSDMRHSXƧA@RHBƧbounce w/o a jump rope




4�/*ʳ2-

(5mins.)

,,)ʳ!,4+ (4mins.)


LEVEL: Beginner


FACT BOXBurn fat and

calorie long after and up to 48 hours

post-workout

High-Intensity Interval Training (HIIT)'HFG�(MSDMRHSXƧ(MSDQU@KƧ3Q@HMHMFƧHRƧ@ƧONOTK@QƧV@XƧSNƧATQMƧE@S�ƧANNRSƧXNTQƧLDS@ANKHRLƧ@MCƧHLOQNUDƧyour cardio endurance.

3GHRƧSXODƧNEƧ(MSDQU@KƧ3Q@HMHMFƧBNMRHRSRƧNEƧHMSDMRDƧbouts of exercise interspersed with moderate intensity exercise. This is mostly suitable for ODNOKDƧVHSGƧ@SƧKD@RSƧ@MƧ@UDQ@FDƧȀSMDRRƧKDUDKƧ@MCƧHRƧADRSƧ@UNHCDCƧAXƧSGNRDƧVGNƧ@QDƧNUDQVDHFGSƧand/or with chronic conditions.

BENEFITS OF HIIT Get more out of a workout due to the many bouts of high intensity (a 10-minute workout equals half an hour on the treadmill HMƧSDQLRƧNEƧB@KNQHDƧATQMHMF�

Promotes weight loss

Ƨ !THKCRƧB@QCHNƧȀSMDRR

Ƨ !TQMƧE@SƧ@MCƧB@KNQHDƧKNMFƧ@ȄDQƧ@MCƧTOƧSNƧ��Ƨhours post-workout

No equipment needed


REPEAT 5 TIMES TO COMPLETE A SET.

JUMP ROPE WORKOUT BENEFIT Jump rope workouts are excellent for OQDUDMSHMFƧNRSDNONQNRHRƧ@MCƧRSQDMFSGDMHMFƧbones due to this being a low-impact workout



MAIN WORKOUT (28mins.) !@RHBĘ!NTMBD

30’’ Alternate Jump bounce5’’ rest

30’’ Bell jump5’’ rest

30’’ Straddle5’’ rest

30’’ Side to Side jump5’’ rest

30’’ ƧƧ"QNRRNUDQ�§§ƧQDRS 30’’ Knee High5’’ rest

30’’ Double Unders5’’ rest

30’’ Basic Bounce5’’ rest

30’’ Scissors5’’ rest

30’’ Knee High5’’ rest

30’’ Side to Side Jump5’’ rest

30’’ Scissors5’’ rest

30’’ Basic Bounce5’’ rest

MAIN WORKOUT (21mins) 30’’ Basic Bounce 5’’ rest

30’’ Alternate Foot Jump 5’’ rest

30’’ Bell jump 5’’ rest

30’’ Straddle5’’ rest

30’’ Side to Side jump 5’’ rest

30’’ ƧƧ"QNRRNUDQƧ�§§ƧQDRS 30’’ Basic Jump 5’’ rest

30’’ Double Unders 5’’ rest

30’’ Basic Bounce 5’’ rest

30’’ Scissors 5’’ rest

30’’ Knee High 5’’ rest

30’’ Butt Kick Jump 5’’ rest

30’’ Basic Bounce 5’’ rest

30’’ Alternate Foot Jump 5’’ rest


15’’ squats





15’’ squats








4�/*ʳ2-

(5m

ins.)

4�/*ʳ2-

(5 m

ins.)

,,)ʳ!,4+ (4mins.) ,,)ʳ!,4+ (4mins.)


LEVEL: CU@MBDC

WORKOUT TYPE: Aerobic and Anaerobic



LEVEL: Beginner to Intermediate

WORKOUT TYPE: Aerobic and Anaerobic


FACT BOX

Each exercise is 30 seconds long;

25 full-speed exercising and 5 seconds

active rest

Each technique should be executed for 30 seconds; 25 second

high-intensity and 5 active rest, jogging in place

REPEAT THIS 7-MINUTE SET 3 TIMES DO 4 SETS FOR A TOTAL HIIT WORKOUT OF 28 MINUTES.

BIBLIOGRAPHYRope Jumping Fitness eBook5

1DEDQDMBDCģ8NT3TADģUHCDNRģ@QDģENQģ

CDLNMRSQ@SHNMģOTQONRDRģNMKX ģ-NģHMEQHM

FDLDMSģ

NQģBNOXQHFGSģUHNK@SHNMģHMSDMCDC

Note

VIDEO AND CONTENT LINKS

http://goo.gl/8HwnDe

http://goo.gl/KrJx1i

http://goo.gl/iF2W8y

http://goo.gl/ebcs3f

http://goo.gl/QzhNzQ

Fitness Revolutions eBook-1

Documents

Transcript of Fitness Revolutions eBook-1