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THE BEST CONDITIONING WORKOUT YOU MIGHT NOT BE DOING

November 24, 2016

Most people think of children playing when they hear “jump rope” but using a speed rope is anything but playing around. Did you ever jump rope as a kid? Speedroping is the same technique. Whether or not you just started working out or are an athelte looking to increase your agility and performance, speed ropes are virtually great for everyone. Jump rope training has been a staple for professional athletes and boxers for decades. Muhammed Ali who is considered to be one of the greatest of all time was said to jump rope every single day for at least ten minutes as a staple in his training. Jump rope training improves footwork, coordination, endurance and over all athletic performance.

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You can burn up to 1,000 calories in an hour of speedroping, every time you jump you are lifting your body weight off of the ground. Depending on your weight for example a 100 pound person will burn around 500 calories per hour, where a 200 pound person will burn twice as much because they are lifting twice  more weight. You can burn more calories by playing around with different techniques like the single leg skip for a calf burning workout, or if you’re feeling brave try double unders.

Benefits:

  • Endurance
  • Increases athleticism
  • Agility
  • Speed
  • Coordination
  • Footwork

The beautiful thing about speedroping is unlike some cardio workouts, you actually maintain your hard earned muscle mass while simultaneously burning fat. Speed ropes are a crossfitters and bodybuilders dream because of this.

How to use it:

If you have ever jumped rope using a speed rope is the same movement, speed ropes are faster because of ball-bearing technology that allows the cable to swing at a faster rate. The Zojifit Hyper speed rope is light weight, tangle proof, and easy to use. With time and practice you can quickly master the art of speed-roping. Have fun with it! Once you master the solid hop you can mix up your footwork for a challenge and try double-unders. Double unders are two full rotations of the cable swing with a singular power hop. Mastering the double under is a challenge in itself but mastering this will help you with peak performance in any sport, or fitness activity.

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Where to use it: 

Speed ropes are extremely light weight, portable, and perfect for an on-the-go lifestyle. Speed ropes are my go to for traveling because they are convenient and inexpensive. You can use them virtually anywhere, on any flat surface and can control the intensity of your workout depending on the rate that you jump. You can store your speed ropes in the bag while traveling but make sure to take them out and hang them to maximize the speed of your cables.

Workouts: 

Before you start it’s always critical to warm up before any exercise, set a goal of warming up for 5-10 minutes before you start a circuit. You can warm up your muscles by walking on the treadmil, jogging, jumping jacks, or try jumping rope for 5 minutes without taking breaks in between to get your heart pumping.

  • Single legs skips:

Starting with your right or left leg, do 12 hops on one leg and increase per set. For example start with 12,15,20 Single leg skips are great for building those stubborn calf muscles, bye bye chicken legs.

  • Side-to-side:

Jump from your left to right while simultaneously swinging the rope with a full revolution.

  • High knee jump

Keep your feet together and jump as high as you can.

  • Double unders:

Two full rotations of the cable swing with a singular hop.

Click here for : Speedrope demonstration video

Circuit 1:

Jump rope 1 min

High knee jump 1 min

Jump rope 1 min

Single legs skips 30 seconds per leg

Jump rope 1 min

Rest for 30 seconds, Repeat 3x.

Circuit 2:

Jump rope 1 min

10 push ups

Jump rope 1 min

10 squats

Jump rope 1 min

Plank 1 min

Jump rope 1 min

Burpees 1 min

Jump rope 1 min

Rest 30 seconds, Repeat 3x.

I promise you will feel badass after doing these calf burning, sweaty circuits and maybe even have a rocky moment afterwards.