Be Well Workout of the Week: Jump Rope for Joy 

This week, we're taking it back to third grade.

This week, let’s take it back to the playground. Grab a jump rope, a high ceiling and some space and channel your inner third grader. You’ll start with one exercise, then do 50 jump rope jumps. Then, you’ll do the same exercise, add a new exercise and follow that up with 50 jumps. Then you’ll do the first and second exercise, add a third, and follow that up with 50 jump rope jumps. Do you see where we’re going here? You’ll follow this pattern, adding a new exercise to the list each round, until you end up with eight exercises.

Yes, it will be killer. But it will also totally be worth it. Happy sweating!

Be Well Workout of the Week: Jump Rope for Joy

Psst! Want to see how tough this workout is before you, er, jump in? Check out our review of this workout here.

Round 1
10 lunge walks (on each side)
50 jump rope jumps

Round 2
10 lunge walks
5 burpees
50 jump rope jumps

Round 3
10 lunge walks
5 burpees
10 ab twists (on each side)
50 jump rope jumps

Round 4
10 lunge walks
5 burpees
10 ab twists
15 push-ups
50 jump rope jumps

Round 5
10 lunge walks
5 burpees
10 ab twists
15 push-ups
10 lateral lunges with overhead press (on each side. Hold weights at shoulders as you lunge to the right. Step back to the center and press weights overhead. Lower back to shoulders as you lunge left, then press back up as you step to the center)
50 jump rope jumps

Round 6
10 lunge walks
5 burpees
10 ab twists
15 push-ups
10 lateral lunges with overhead press
15 bicep curls
50 jump rope jumps

Round 7
10 lunge walks
5 burpees
10 ab twists
15 push-ups
10 lateral lunge with overhead press
15 bicep curls
10 lunge rows (on each side)
50 jump rope jumps

Round 8
10 lunge walks
5 burpees
10 ab twists
15 push-ups
10 lateral lunge with overhead press
15 bicep curls
10 lunge rows
10 pull-ups
50 jump rope jumps

Explanation of exercises:
Click links for how-to videos. 

Lunge walks: Start standing with feet together and step forward with the left foot into a lunge, bending knee to about 90 degrees. Return to standing, then step forward with the right foot, until your leg forms a 90 degree angle. Repeat as you walk forward.

Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, stand up.

Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and use your abs to twist side to side.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side. (Overhead press: Holding free weights in each hand, stand with the weights at your shoulders (elbows forming 90 degrees beside your head), hips tucked under, and abs very strong. Pressing both hands to the ceiling, straightening both arms, and return to the starting position.)

Bicep curls: Hold dumbbells at your side with palms facing forward. Pretend your elbows are glued to your midsection and curl the weights toward your shoulders, keeping your upper arms still. Slowly return your weights to the starting position.

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Pull-ups: Suspend yourself on the pull-up bar with your hands a little wider than shoulder-width apart. Pull yourself up, keeping your body as straight as possible, until your chest reaches the bar. Slowly return to the starting position and repeat.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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