Today, I have another workout for you.
It is from Shawna Kaminski.
Shawna was one of the 40 fitness professionals that was at the Mastermind Meetings in Las Vegas last week.
While we were at our meetings, we started chatting about working out while traveling. One thing she uses to get an intense and quick workout is a jump rope.
I asked if she could share a workout and she said, yes.
So, enjoy the workout below.
Rick Kaselj, MS
Hey, I’m Shawna K. from ChallengeWorkouts.com. I am actually here in Vegas with my good friend, Rick Kaselj, for a Mastermind Meeting. We stepped out of the meeting because I wanted to share with Rick’s readers, viewers, and fans the benefits of jumping rope. Below I have shared a quick workout that you can do.
CLICK HERE to watch the YouTube video.
I personally do not enjoy running. Actually, I do, but my knees don’t enjoy running. It gives me knee pain. But I really enjoy the jump rope because the jump rope is friendly for your knees. One way jumping rope relieves stress on your joints, is that double jumps take your bodyweight on both feet at the same time instead of one.
Double Jump Rope
Remember, you only jump around a quarter inch high to get over the rope, so there’s generally far less impact on your knees compared to running. That is one reason that I love jumping rope.
The other reason I enjoy jumping rope is that it can be super intense. You could run for half an hour, but I dare you to try and jump rope for half an hour. It’s a much more intense workout.
Now, I am going to share a little workout with you that I did in my hotel room today. It’s a full body workout using just your bodyweight and your jump rope.
Whether you have knee concerns or not, there are a variety of jump rope steps that you can do. You can simply do the double jump, depending on what level you are at. I usually time my workouts, alternating 30 seconds of jump rope with 30 seconds of push-ups or another exercise. You might push this to a minute of jump rope and 30 seconds of exercise if you are a little bit more advanced, but go with whatever works for you.
#1 – Bodyweight Push-up
Bodyweight Push Up
Begin a 4 point position with your hands beneath your shoulders and your knees below your hips. Step back with both feet to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and feet. Bend your arms to lower your body towards the floor, then straighten your arms to complete the push up movement. Repeat the movement. Complete as many repetitions possible within 30 seconds.
#2 – Bodyweight Squat with Jump Rope Overhead
Holding your jump rope overhead works your upper back while going through the squatting motion.
Bodyweight Squat with Jump Rope over head
Begin in an upright standing position with your feet shoulder-width apart. Hold the jump rope overhead with your hands approximately shoulder-width apart. Bend your knees and hinge from your hips to lower your seat towards the floor. Keep your knees behind your toes and squat as deeply as you are comfortable. Keep your arms extended overhead throughout the exercise. Slowly raise to a standing position and repeat the movement. Complete as many repetitions as possible within 30 seconds.
If your arms are in front of your body, you know that you are not using proper form to complete the squat.
Jump Rope in front (wrong)
#3 – Wall Sits and Stick Up
Next, I am going to do a wall sit with a stick up.
Wall Sit Up
Wall Stick Up
Begin in an upright standing position with your back against the wall. Step forward with both feet to increase the angle of your body, then bend your knees to lower your seat into a squat position, similar to sitting on a chair. Bend both arms them to shoulder-height, placing the backs of your arms on the wall. Slowly slide your arms upward to an overhead position, keeping your arms against the wall throughout the motion. Lower our arms to shoulder-height and repeat the movement. Really squeeze through your upper back throughout the exercise.
Reviewing the Workout:
- Jump rope
- Jump Rope
- Overhead Squat
- Jump rope
- Wall Sit and Stick Up
Those are 3 bodyweight exercises with jump rope intervals. Try to go through this circuit 3 to 4 times.
I hope that you enjoy the workout.