Have a stop watch on hand, and all the equipment you need ready. For this workout, it will be a jump rope, and two medium weight dumbbells for your man-makers and walking lunges.
Start your full body workout with a set of dynamic warm up exercises.
- Make sure you’ve got a good rope
- Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor.
- Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides.
- Your chest should be out and your shoulders back and down.
- Make your jumps small and land on the balls of your feet.
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Beginners or those uncomfortable kicking their feet back can walk back into the pushup position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Beginners or those uncomfortable kicking their feet back can walk back into the original position. Stand up, and then jump into the air while clapping your arms overhead.
- Repeat. Do 15 reps to complete one set. If you are a beginner or are out of shape, start off with 5 burpees in a row.
- Stand up straight. As simple as standing up straight sounds, there is a technique to it. Relax your shoulders back and down along your spine. Keep the natural curve of your neck by relaxing your jaw too.
- Hold your arms at your sides and feet shoulder width. From an upright, standing position widen your stance so that your feet are below your shoulders. Keep your arms beside your body and relaxed.
- Jump and extend your arms overhead. With your feet shoulder width apart, slightly bend your knees so you can hop. As you hop, or jump just a few inches off the ground, lift your arms overhead until your hands are about shoulder width apart.
- Extend your legs. As you jump, open your legs wider than shoulder width as you lift your arms overhead. Give or take some space depending on your height and leave a wide amount of space between your feet.
- Slightly bend your joints throughout the entire movement.
- To avoid injury, keep your joints loose. Don’t hold your arms stick-straight, but keep them slightly bent. The same goes for your knees.
- Land in the starting position. After jumping in the air, gently land in the first position with arms at your sides and feet shoulder width apart.
- Repeat as needed.
- Start with your feet together with your arms extended straight above you (your arms should cover your ears).
- Swing your arms down; as you do so, bend your knees slightly.
- When your arms reach your legs, swing them back up so they are over your head and extend your knees, pushing off your toes to initiate the jump.
- Repeat as needed
- Start in a standing position. Start by standing up straight with your feet hip-width apart and flat on the ground. Relax your shoulders and allow your shoulder blades to sink down towards your hips. Keep yourself in this position by flexing your abdominal muscles to keep your spine straight and stable.
- Take a big step forward with your right leg. Place your right foot on the ground, heel first. Lean your body forward so that about 70% of your weight is on your front foot. Keep your back and upper body straight. Hold this position.
- Lower your body until your right knee is at a 90-degree angle. While keeping your upper body and back straight, continue to move your body forward until your right upper leg (thigh) is parallel to the floor. You may need to bend your hips slightly to stay in this position, but keep your back straight.
- Push yourself upwards with your right foot. Use your right foot to push yourself upwards. Return your body to the position you started in, standing straight with your feet hip-width apart.
- Repeat as needed.