NoExcusesGym

Not enough time to get into a gym? Try this 10 minutes Jump rope workout.

How long should be a jump rope?
Stay in the center of the rope and lift the handles. They should go up to your armpits, not higher.
How high to jump?
Jump just one or two inches off floor that’s enough to past the rope under your feet. Only the balls of feet should touch the floor.
Keep elbows on the side of your body as your turn the rope. The movement comes from the wrists and forearms, not the shoulders.
Tired?
If you are tired before you finish the workout, drop the rope, but keep arms and legs moving, pretend that you have a rope.

0 – 1 minute
FIGURE EIGHT
Stand with feet shoulder-width apart, hold rope handles together with both hand in front of your body. Trace a sideways figure eight – moving from right shoulder to left hip, then left shoulder to right hip.
1 - 2 minute
SIMPLE JUMP
Jump over the rope with feet together, one jump per turn.
2 - 2:30 minute
FIGURE EIGHT
2:30 – 3:30 minute
FRONT-BACK JUMP
Jump with feet together, move 6 inches forward over the rope. On the next turn, jump back 6 inches. Alternate front – back.
3:30 – 4:00 minute
FIGURE EIGHT
4 – 5 minute
SLALOM
Jump over the rope 6 inches to the right, landing on both feet. On the next turn, jump 6 inches to the left. Keep your feet together. Alternate.
5 – 5:30 minute
FIGURE EIGHT
5:30 – 6 minute
DOUBLE JUMP
Jump high enough to pass the rope under your feet two times before landing.
6 – 6:30 minute
FIGURE EIGHT
6:30 – 7 minute
JUMPING JACK
Jump over the rope and land with feet shoulder-width apart. Land with feet together on your next jump.
7 – 9 minute
RUNNING
Run on the place while jumping over the rope. The rope should pass under one foot at a time.
9 – 10 minute
FIGURE EIGHT

(by Marcela Vanharova)