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Freshen Up Your Fitness Routine With a Jump Rope

Ever the overachiever, this portable little rope can give you a hoppin’ workout. Geoff Wintonyk, senior instructor at Fit Factory Fitness in Toronto, shares how it’s done.

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exercise with jump ropeImage Credit: Geoffrey Ross

Skipping

If you’re a beginner, start with a longer jump rope. Avoid a tight grip on the handles and hold the rope loosely in your fingertips. Stand tall and place your hands in front of your body and the rope behind your feet. Extend your hands overhead, bringing the rope over your body. Jump with both feet as it comes back down underneath. Practise your timing to speed up the reps. (Adding a jump rope to your workout is one of many ways you can snap out of a fitness rut.)

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exercise with jump ropeImage Credit: Shutterstock

Jump Rope Body Squat

Start in a standing position, with your feet shoulder width apart. Fold the rope in half, grabbing each end with one hand. Extend your arms out from your chest, just above shoulder height. Keeping tension on the rope, bend your knees slightly and push your hips back into a sitting position without letting your knees go over your toes. Push through your heels and return back to the starting position. Tip: Improve your workout by listening to music as you go.

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exercise with jump ropeImage Credit: Shutterstock

Jump Rope Sit-Up

Start by lying flat on your back, with your knees bent and your feet planted firmly on the floor. Fold the rope in half, grabbing each end with one hand. Keeping tension on the rope, extend your hands above your head toward the ceiling as you raise your upper body off the floor. Focus on contracting your abdominal muscles on your way up and back down to the starting position. (Psst: Did you know exercise can help relieve stress?)

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exercise with jump ropeImage Credit: Shutterstock

Jump Rope Biceps Curl

Start by looping the jump rope through something sturdy, like a squat rack at the gym, a banister at home or a post outside. In an upright position, lean back while hold-ing both handles. Extend your arms out from your chest, just above shoulder height. Keeping your core engaged, continufe to do a biceps curl. Keep your feet planted firmly on the ground. (Need a push to get your fitness game on track? Here’s how to be motivated to work out.)

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exercise with jump ropeImage Credit: Shutterstock

Jump Rope With Jumping Jack

For this more advanced move, start in an up-right position with the jump rope behind your feet and the handles held loosely in front of your body. Focus on bringing the rope over and under as you would in a regular skipping motion. Do a jumping jack while you continue to jump rope. Increase your speed as you get more comfortable with the movement.

Next, check out the moves to do with a resistance band.

Best Health Canada
Originally Published in Best Health Canada