3-Move Jump Rope Circuit Workout

3-move jump rope circuit workout _ erin's life bites

I don’t know about you, but when I was a young girl, one of my favorite things to do was jump rope.

I loved to make up songs with my friends as we would skip along without a care in the world.

Ah, good old fashioned nostalgia!   School year items seemed to come and go quickly, but the jump rope never seemed to go out of style.

Fast forward about 25 years, and I still can’t resist a good go with my jump rope because not only is it fun but it is also an excellent way to get in a quick and effective workout!

The jump rope is a strengthening and conditioning exercise.  You don’t need to get fancy or as intense as Rocky Balboa to get the most out of a jump rope workout, either.

All you need is a jump rope (long enough for you depending on your height), a suitable surface for jumping, and a timer app for your phone (or an egg timer, because nostalgia) and you’ll be all set to start jumping yourself into a sweat fest!

Jumping rope does take some coordination, so pace yourself if you tend to be on the less coordinated side, like yours truly!

For beginners, all of the moves in this workout can be performed without the use of a jump ropeby holding an imaginary rope in your hands and moving along until you can build up you perfect your timing and form.

Using a jump rope not only helps your to improve your fitness level but it also strengthens your rhythm and coordination.

3-Move Jump Rope Circuit Workout

This workout is only three moves.  That’s right, three!  

To complete this workout, you will perform each of these moves in succession for 30 seconds each for a total of four rounds (resting for one minute between rounds).

Warm up:

Single Hop Skips:

  • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
  • As the rope comes down to the feet, skip over it with a single hop using both feet.
  • Continue for 30 seconds.

via GIPHY

Double Hop Skips:  

  • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
  • As the rope comes down to the feet, skip over it with a double hop.  To double hop, jump with both feet together once and another bounce while the rope is over your head.
  • Continue for 30 seconds.

via GIPHY

High Knee Skip:

  • Driving your knee up, kick your lower leg out in front of you and then extend your working hip to pull the leg down in a powerful foot strike.
  • As the rope comes down to the feet, drive one knee up and kick your lower leg out in front as you bring the rope back overhead.
  • Continue for 30 seconds

via GIPHY

Remember that like anything practice not only makes your stronger but it helps you to improve your overall performance.

If you’re looking to improve other aspects of your fitness level (coordination, balance, etc.), the jump rope will become your best friend.

As well, the jump rope can be an incredibly fun piece of equipment to workout with as there are many variations of exercises you can build up to over time.

I recommend adding one-two days of jump roping for 8-10 minutes per session for maximum results.

Using a jump rope not only helps your to improve your fitness level but it also strengthens your rhythm and coordination. #funworkouts #fitness #hiit Click To Tweet

Do you incorporate jump rope workouts into your weekly fitness routine?

30-Minute Functional Boot Camp Workout

30 minute functional boot camp workout _ erin's life bites

I love functional fitness workouts.

What is functional fitness you might be asking?

Functional exercises are moves which aim to allow for the body to adapt to daily activities with proper form to prevent injuries while building strength, improving strength and coordination.

Even if you think that utilising workouts designed to enhance functional strength and agility are not going to help you reach your goals, you might want to re-think it.   According to the American Chiropractic Association, low back pain is the leading cause of disability worldwide and is also the number one reason for calling out of work as well as the second reason for doctors visits.

One of the best ways to prevent back (and shoulder and neck) pain is to engage and strengthen the muscles throughout the body.  And one of the best ways to work on building stamina and flexibility is to engage in workouts that use functional exercises to ensure that even those of us who sit at a desk for most of the day can do so with proper posture.

As you continue to read this blog, you will discover that I am a massive fan of boot camp and circuit training styles of workouts.  Even as a fitness professional, I like to get through my workouts and put them behind me so that I can move on with my day.  Boot camp workouts are a great way to keep things fresh, exciting and challenging all while getting in a fabulous workout without spending hours on a machine or at the gym in general.

Give this functional workout a try the next time you’re at the gym or want to fit in a quick and effective workout on your home treadmill.  I have even done this workout at the park using wrist weights.

Short on time for your workout? Try this 30-minute functional boot camp workout! #HIIT #Fitness #Coach Click To Tweet

Wherever or whatever works for you this one and done 30-minute workout will leave you feeling healthy, energised and ready to conquer your day!

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Try This At-home CrossFit ‘WOD’ Workout

Try This At-home CrossFit ‘WOD’ Workout

There is no denying that one of the most popular fitness trends these days is CrossFit. CrossFit is a workout designed to use functional movements (real-world situational biomechanics) that encompass principals from sports such as rowing, running, gymnastics and more.

Just a little background on the CrossFit brand; It was created by Founder and CEO Greg Glassman over several decades and is explicitly designed to improve fitness and health. The workouts are designed to challenge different parts of your strength and condition level to improve your overall level of physical fitness. Traditional CrossFit workouts have names like Cindy, Barbara, and Nancy also referred to as “benchmark workouts.”

What I love the most about CF-style workouts is that they are varied and scalable to help anybody get into the best shape of their life. I never get bored of finding out what the WOD (workout of the day) challenge will be!

But, not everybody has the luxury of getting into a CrossFit centre or gym to get in a workout, and that’s okay, you can still challenge yourself and fit in this style of fitness right in the comfort of your home (or backyard if you’re so lucky to have one!).

Components of a WOD

WODs can be performed for time or as many reps as possible (AMRAP). If the WOD calls for moves to performed “for time” you would complete all of the moves, reps, and rounds and record the amount of time it took to finish the workout. The idea being that as you progress you will improve on the amount of time it takes to complete the exercises through the program.

AMRAP workouts are prescribed a specific timeframe when you are to complete as many reps as possible of the moves provided before the final buzzer sounds! This method is also to measure progress but this time, measuring the number of circuits you can complete within the time frame versus improving the time in which you complete them.

Designing a WOD

So, you’ve got 10 minutes to fit in a workout, and you’re interested in getting the most bang for your fitness buck –great! So, you are probably wondering how you can create a CF-style WOD that you can complete with limited time, space, and equipment? Here’s what you will need to include in your WOD to get a killer workout and the motivation to start building your personal best:

Bodyweight Movement (Non-equipment, resistance, and flexibility based moves.)

Equipment Movement (Equipment based moves (dumbells, etc.)

Condition Movement (Moves that improve your cardiovascular fitness.)

Static Movement (Moves that require little to no movement while contracting muscle fibres.)

If you don’t have dumbells at home you can use full water bottles or food tins, however, purchasing a set of dumbbells ranging from 1.2 -4.5 kg will be a great investment! For the rest of the exercises, you will only need your body and a safe/comfortable workout surface!

CROSSFIT STYLE WOD AT HOME _ erin's life bites

Examples of exercises included in this WOD:

There you have it! A beginning CF-style WOD you can do anywhere at your convenience! Add this routine up to 3 times per week over the next 30 days for best results. For beginners, start with a 5-minute WOD, slowly challenging yourself to add a minute on as you progress.

Try this fun and fast at-home CrossFit style WOD for a challenging, full-body workout! Click To Tweet

As with any fitness routine, please check with your physician before starting this or any exercise program.

Happy sweating!