CHALLENGE #7: Jump Rope

Jumping rope has been one of my go-to workouts when going outside is not an option (i.e. Saturday in Chicago was 36 degrees and snowing--uh, no thanks).

Jumping rope works your upper body, your lower body, and your core. It burns a ton of calories. Not to mention, the only equipment you need can be purchased for less than $10 at Target, Walmart, or on Amazon.

I often use jump roping as the warm up to another workout, but it can be used as a replacement for a run as mentioned above... in that case, try the routine below.

Warm Up: 
Basic yoga flow. A simple flow can be found in a post from earlier this year, Yoga for 2015.

Workout:
1:00 two foot jump, slow pace
:30 alternating double hop*
1:00 two foot jump, medium pace
:30 alternating double hop
1:00 two foot jump, fast pace

Rest; yoga flow/stretch

2:00 alternating double hop
1:00 two foot jump, fast pace
2:00 alternating double hop
1:00 two foot jump, fast pace

Rest; yoga flow/stretch

2:00 alternating, single hop
1:00 two foot jump, all out**

Cool Down:
If venturing outside is an option, go for a light walk, or try a slow paced activity to allow your heart rate to descend gradually.

To get the most of the workout, pay the muscle groups work a few more minutes of attention, at an easy pace:

1:00 plank
20 toe raises
15 tricep dips

*Begin on the right foot; while swinging the rope up and over your head, hop over it twice. Shift weight to the left foot, and hop over the rope twice. Continue at a steady pace, alternating feet.

**All out = As fast as you possibly can; give it your all!