Tag Archives: jump rope

Cardio-Blast

Posted on by

Cardio-Blast  

 Tabata             IMG_5017

If you are like me and not in to running ( or any form of cardio) you should try tabata training. One of my favorite warm ups is tabata jump rope, I also like to end my workout with tabata double unders. Tabata training is high intensity interval training. Its 20 seconds of all out intensity followed by 10 seconds of rest repeated eight times for a total of four minutes. Sounds easy? wait till you try it! Tabata workouts offer more benefits in less time. Tabata training will help you lose fat faster than regular jogging. Tabata training raises your metabolism and heart rate up in no time at all. Your metabolism will stay raised for a longer period of time which will help you burn more fat. If you are looking to improve your performance for sports , tabata training is a great way to do that.  If you are new to tabata training start with less rounds and build up to eight. You can put almost any exercise into a tabata training workout, so there’s no getting bored! Here are some great tabata workouts you can do instead of traditional running.

 

Tabata cardio:

20 secs of work- 10 sec rest for 8 rounds.

  • jump rope or double unders
  • mt climbers
  • burprees
  • squat jumps
  • high knees
  • sprinting
  • rowing

You can also use tabata training for strength training

Tabata strength:

  • pull ups
  • push ups
  • any ab move
  • squats

Cautions: tabata training is not for everyone. Make sure you are able to perform at high intensity before trying tabata training. 

 

Day 3

Posted on by

Hope everyone is feeling good after days 1 and 2. Are you doing the bonuses?? Day 3 is here, today for part 1 you dont need anything but if you want to add weights you can.  For part 2 you are going to need a jump rope. Are you ready?!

Day 3

set timer for 50 sec work 10 rest for 4 rounds. You can also set it for 12 rounds so you have no break in between. If you dont have a timmer just follow along with my video. And remember gymboss has a free app.

  • mt climbers
  • squat jax
  • step up up down down
  • climb the ladder

Repeat 3-4 times

Immediately after :  jump rope for 1 min, rest 10-20 sec then repeat four more times for a total of 5 min.

 

Bonus

  • sumo squats
  • stiff leg deadlifts with dumbbells
  • calf raises
  • squat

Do 12 reps of each move then repeat one -two more times.

 

 

*please talk to your doctor before starting an exercise program

 

 

 

Practice

Posted on by

When I joined crossfit seven months ago I knew it was going to be hard. I never thought Id have such a hard time with jump roping though. Double unders, when the rope passes under you twice in one jump, is a big part of crossfit. I caught on quickly but I could only get about  2-5 at a time. Still to this day Iv only done 60 double unders unbroken( in a row). Every time you miss a rep the rope smacks you in the ankles, thighs or arms and it kills! I envy the people that can do hundreds in a row. Double unders are something I practice a lot and Im still not seeing the improvements I want. Some day soon though I’ll get a hundred in a row!