jump rope

10 Minute Jump Rope Skipping Workout: Full Body Workout Challenge: Part 1

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Hi Everyone!

Today’s workout is a Jump Rope Workout. One round takes 10 minutes, and it can be repeated. This workout can be done as a warm-up, as a full workout, or in conjunction with other workouts. 

I tried something new with filming workouts, and filmed a three part workout series. This is Part 1. Part 2 is a Stability Ball exercise routine, and Part 3 is a 20 Minute HIIT. 

I kept the three videos separate so you can continue to mix and match, and make them fit your day/schedule. You can do each exercise routine separately for rounds, or combine them all for a 40-minute full body workout routine. I will be combining all three workouts into a Full Length 40-Minute Workout Video and post it later this week. 

The schedule for the week would look like this:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

You can incorporate rest days in between as needed. 

Let me know what you think of the new format I am trying in the comments below or on Facebook. 

Have fun!
Melissa


Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X


HIIT the New Year Hard: Workout #5: 20 Minute Cardio HIIT & Sweat

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Hi Everyone!

It’s workout time! I just got home from work. I will get a new workout up and posted tonight, but this is a great alternative throwback workout if you don’t want to wait. 

This workout is excellent for burning fat and sculpting lean muscle mass. One round takes 20 minutes. It’s quick but intense. 
Every other exercise is a 30 second round of Jump Roping. If you don’t have a jump rope you can do rope less jumping or high knees. 

If weight loss is one of your goals, don’t forget to sign up for my DietBet Challenge.  The goal of the challenge is to lose 4% of your starting weight over 4 weeks. Weigh in’s started on January 3rd, so the game is just a couple of days in. There is still plenty of time to hit your goal! You bet on yourself, and if you achieve your goal you win $$$, and have a chance at some great prizes. 

You can find information about the challenge at www.dietbet.com/BenderFitness to sign up for the challenge. 
I hope you enjoy this workout! It’s a challenging one, but the challenge is what makes you stronger. Keep working toward your goals, and you will amaze yourself with what you are capable of. 

Have fun!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness 

PPS My workout clothes are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout. 


Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds. 

  -Jump Rope
1. Burpee
  -Jump Rope
2. Supergirl Pushup
  -Jump Rope
3. High Knees
  -Jump Rope
4. Down Dog Hop (right)
  -Jump Rope
5. Down Dog Hop (left)
  -Jump Rope
6. Mountain Climber
  -Jump Rope
7. Leg Lift Plank
  -Jump Rope
8. Side Lunge Puch
  -Jump Rope
9. Single Leg Hip Thrust (right)
  -Jump Rope
10. Single Leg Hip Thrust (left)
  -Jump Rope
11. Walk the Plank
  -Jump Rope
12. Hop to Lunge (right)
  -Jump Rope
13. Hop to Lunge (left)
  -Jump Rope
14. Crescent Pushup (right)
  -Jump Rope
15. Crescent Pushup (left)

Repeat 1-3X. 
Optional Bonus Burn: This workout can be paired with 20-30 Minutes Cardio of Choice. 

Jumping Body Toner: 25 Minute Workout

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Hi Everyone!

I am fighting off a cold today, and I want to be in tip-top shape to bring you brand new workouts for my HIIT the New Year Hard Fitness Challenges. This is a fun and challenging throwback workout! I took the day off to rest and recover. If you aren’t fighting off a cold you can try this workout. 

Jump Rope helps tone the muscles of the lower body, while also providing great cardiovascular and fat burning benefits. The benefits of jumping rope are comparable to the benefits of running in many ways. If you want to read more about the benefits of Jump Rope click here. 

If you don’t have a jump rope you can complete Ropeless Jumping, High Knees, Jumping Jacks or cardio of your choice. 

When you jump rope you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don’t worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can. 

I hope you enjoy this workout!  

I hope you guys are gearing up for my up-coming Challenges for 2015! You can read more about them here: HIIT the New Year Hard Fitness Challenges. 


Melissa

PS You still have time to sign up for my DietBet Challenge for a chance to win $ and Prizes while losing weight and getting a jump on those New Year’s resolutions.  You can sign up here: www.dietbet.com/benderfitness 


Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps
-Cardio

Repeat 3X

1. Side Plank Elbow Tap with Hip Lift (right)
-Cardio
2. Side Plank Elbow Tap with Hip Lift (left)
-Cardio

Repeat 3X

1. Side Scissor
-Cardio
2. Frogger
-Cardio

Repeat 3X

Full Body Workout: Sweat and HIIT

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Hi Everyone!
 
Today’s workout will a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout. 
 
This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. 
 
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust. 
 
Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal. 
 
I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse. 
 
It has been a crazy week of work (third week in a row with overtime). Eating and making healthy food choices is harder for me when I am tired. My body looks for outside energy sources and craves higher calorie food options. Overall I was feeling “blah” and bloated going into this workout, but after doing it I felt so much better. Sometimes, when you least feel like working out is when your body most needs it. 
 
I will be posting an Overnight Oats recipe for a quick breakfast or snack option, so be sure to check back. I am also getting everything together for a strong start to the New Year. That means a brand new challenge, plus some other exciting events! 🙂 
 
Have a great day!
Melissa
 
Facebook, Instagram, or Twitter. 
 
Fit Fashion: My one shoulder sports bra is from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.


Click the link to get your own Gymboss Interval Timer!

 1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

***Be sure to cool down after the workout!***

Jump Rope
High Knees Jump Rope
Skier Jump Rope
Jumping Jack Jump Rope
Single Leg Jump Rope (alternating) 
Speed Skater Hop Part 1 (Alternating)
Speed Skater Hop (Part 2)
Warrior Lift
Table Kick
Instagram Tutorial Here: Table Kick
Mountain Climber
Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
Glute Squeeze Bridge
Backbend

 

Lean Muscle Fat Blast and Jump Rope Workout

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Hi Everyone!

Today’s workout has two parts (both videos are below). I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up. 

Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout. 

Part 2 of the workout is a Lean Muscle, Fat Blaster. It’s a great workout for building strength and definition, while simultaneously burning away fat. It’s a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don’t be discouraged if it’s hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout. 

I was supposed to get a new workout posted yesterday, but I took the day off instead. It was an exhausting work week for me, plus I picked up extra work hours yesterday and I just didn’t have the energy. I will be getting the new workout posted today. 

Enjoy!
Melissa

 Repeat: 1-3 Times


Repeat: 1-3 Times

1. Burpee
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Plank Lift to Down Dog
5. Table Kick (right)
6. Table Kick (left)
7. Russian Kick Push-up
8. Pendulum Squat
9. Monkey Jump Push-up
10. Lunge Twist

Better Buns: Jump and Burn Workout

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Hi Everyone!

I took a rest day yesterday because I was feeling super fatigued. I needed to give myself a day off. Tonight I teach yoga class, but I am hoping to also share a quick core workout, so check back. 

In the mean time, this is a great lower body workout!

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning. 

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability. 

This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body. 

Enjoy the workout!
Melissa

PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss. 

Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. 

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval. 
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope. 

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

During Romanian Dead-lifts keep your back flat and weights close to your legs. 

22 Minute HIIT Sweat Body Weight Workout: Full Body

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Hi Everyone!

Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.

If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements. 

Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it. 🙂 

Have fun with today’s workout! Jesse and I are headed to Mexico for our vacation tomorrow. I am planning to film some good workouts (fingers crossed that we have good weather!) If I can upload the workouts while I am down there I will. I will have to wait and see what the internet connection is like. 

If the internet doesn’t work out, I will have links to some of my older workouts posted each day this week, and plenty of new workouts as soon as we get back. 

Have fun getting sweaty!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings. 

Click the link to get your own Gymboss Interval Timer!


Set your Gymboss Interval Timer for 16 Rounds of 30/50. 

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

  -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope
Side Plank Reach Through (part 1)
Side Plank Reach Through (part 2)
Supergirl Push-up 
Heel Press Plank
Plank Crunch
Knee Drop Plank
Cheek to Cheek Plank


Diet Bet Challenge: Day 25: Jump Rope and Butt Sculpt

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Hi Everyone!

Today is Day 25 of the Diet Bet Challenge!

I hope you’re ready to sweat and bring that jump rope out again today (an invisible jump rope is fine too)! Today’s workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout. 

In this workout I used two 20 pound dumbbells, a jump rope and a chair. If you aren’t ready to add weight you can do this exercises with body weight only. If you want to add weight, but don’t own any you can get creative and use a milk jug or other household items. If you are getting creative, just beware that the weight distribution will be different so it may be more challenging. 

For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat. 

I hope you enjoy today’s workout! 
Melissa
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.  

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.  

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

DietBet Challenge: Day 24: Plank and Burn

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Hi Everyone!

Good job sticking with the Diet Bet Challenge! You’re on Day 24 so we are almost at the end of the challenge. 

This workout alternates jump roping and 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain. 

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank. 

Although this is an incredibly effective exercise, it is often performed inaccurately. 

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes. 

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks. 

Have fun!
Melissa

PS Check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal!

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. 
The entire routine takes 20 minutes. 

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank 
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Diet Bet Challenge: Day 16: Intense Cardio Interval Workout

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Hi Everyone!

It’s Day 16 of the DietBet Challenge! 

I took this workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren’t concerned with running speed this workout will help you improve your body’s ability to work at a higher level of effort and improve your V02 Max. 

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace. 

When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs. 

I included an alternate workout video below for those of you that aren’t able to incorporate the running aspects of this workout. 

I hope you enjoy this one! It’s tough, but a great challenge! 
Melissa


Click the link to get your own Gymboss Interval Timer!

Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)

Cool Down

Alternate Workout Burst for those who do not run:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

Plank and Burn: Jump Rope and Plank for Tighter Abs

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Hi Everyone!

We had a busy weekend. I will be writing a blog post about the race I did yesterday. I am hoping to have time to film a new workout tonight and get it posted, but we have some things to take care of tonight so I have to be flexible with my time this evening. 

If I can’t get it done tonight I will be filming it as soon as I get home from work tomorrow.

In the meantime this is one of my older workouts. I enjoyed this workout a lot, and I have wanted to repeat it. 

This workout alternates jump roping and 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain. 

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank. 

Although this is an incredibly effective exercise, it is often performed inaccurately. 

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes. 

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks. 

Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. 
The entire routine takes 20 minutes. 

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank 
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

19 Minute HIIT: Full Body Fat Burning Workout

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Hi Everyone!

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you’re feeling wild you can do a round of HIIT and a round of repetitions. 😉

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It’s the challenge that changes us. 

For anyone who is new to my workouts, these are the actual workouts that I do to stay in shape. So when you see me struggle in the video, it’s because it’s tough for me too (as it should be!) Every time that you do something that’s hard you become mentally and physically stronger. You learn how to push, and you often learn that you are capable of more than you expected. 

I paired this with a 4 mile run. I was in a terrible mood yesterday (it’s been a rough week!), and I really didn’t want to workout. I had to push myself to do it, but I was glad that I did. I felt stronger, knowing that I was doing something positive and healthy for myself. 

What motivates you when you have a tough day? 

Have fun with this workout! 
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

Click the link to get your own Gymboss Interval Timer!
Set your timer for 19 rounds of 10/50.

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope 


Jumping Body Toner: 25 Minute Workout

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Hi Everyone!

This is a fun and challenging workout! The Lower Body Challenge is going strong. Jump Rope helps tone the muscles of the lower body, while also providing great cardiovascular and fat burning benefits. The benefits of jumping rope are comparable to the benefits of running in many ways. If you want to read more about the benefits of Jump Rope click here. 

If you don’t have a jump rope you can complete Ropeless Jumping, High Knees, Jumping Jacks or cardio of your choice. 

When you jump rope you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don’t worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can. 

I hope you enjoy this workout! Get ready for a repeat of the Lower Body Fit Test for the Tight and Toned Lower Body Challenge. 

Melissa



Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps
-Cardio

Repeat 3X

1. Side Plank Elbow Tap with Hip Lift (right)
-Cardio
2. Side Plank Elbow Tap with Hip Lift (left)
-Cardio

Repeat 3X

1. Side Scissor
-Cardio
2. Frogger
-Cardio

Repeat 3X

Day 29: Cardio and Core/Plank and Burn

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Hi Everyone!

Welcome to 30 Day Challenge Day 29! Today got a bit wonky so I didn’t get to film as planned. I had a great core workout planned (which you will see soon). Even though I didn’t get to film the new workout I am sharing one of my favorites: Plank and Burn!

I was able to get in a 4 mile run and some archery today so I stayed active. I also posted a list of 15 ideas for Active Rest Days. 

In this workout, I alternated jump roping with 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain. 

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank. 

Although this is an incredibly effective exercise, it is often performed inaccurately. 

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes. 

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks. 

Have fun!
Melissa

PS I am seeing a lot of requests for another challenge! What type of challenge would you like to see?

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. 
The entire routine takes 20 minutes. 

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank 
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

30 Day Challenge: Day 13: Weighted Sweat and Sculpt

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Hi Everyone! 

Welcome to Day 13 of the 30 Day Workout Challenge! For today’s workout I got out my dumbbells and jump rope. 

I repeated 2 rounds of this workout. The first round I did on video as a HIIT workout with my Gymboss Interval Timer. The second round I did for reps (15 reps per exercise with 60 seconds of cardio between exercises). 

I like varying the challenge. Both variations were tough in different ways. You can choose to repeat the HIIT rounds, go for reps, or combine both methods as I did today. 

I hope you are enjoying the challenge!

See you tomorrow!
Melissa

PS Don’t forget to check in after you complete this workout on Facebook, Instagram or Twitter. 

Tutorial:

Full Length 15 Minute HIIT:

Max Reps 50 seconds, 10 seconds rest between exercises
                          or
10-20 Reps per exercise with 50 second cardio burst between exercises. 

Equipment: 
Gymboss Interval Timer  set for 15 rounds of 10/50
Dumbbells (all exercises can also be completed with body weight). 
Jump Rope (optional)

1. Cardio (Jump Rope/High Knees)
2. Bear Complex
3. Cardio
4. Man Maker Burpee
5. Cardio
6. Squat Press
7. Cardio
8. Side Lunge Lift (right)
9. Cardio
10. Side Lunge Lift (left)
11. Cardio
12. Warrior Deadlift (right)
13. Cardio
14. Warrior Deadlift (left)
15. Cardio

*Repeat 1-3X

Belly Fat Burn Workout and 30 Minute Yoga Flow

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Hi Everyone! 

Happy Valentine’s Day! I didn’t get my workout in (yet!) today. I just got home from work and Jesse and I have dinner reservations and a fun evening planned. If I have time to film tonight I will get it posted early tomorrow. If I don’t I will be completing one of my favorite fat burning workouts: The Belly Fat Burn Workout. 

The video is posted below. I also included a 30 minute yoga flow video if you scroll to the bottom of this post. Thursday nights I teach an hour long yoga class. This isn’t the same flow that I taught this week, but it’s a good one. Don’t let the main image scare you. If you’re not ready to get upside down you don’t have to. 🙂 I demonstrate some movements you can use to build the strength necessary for Crow/Crane pose. The main difference between Crow and Crane (for any yogis out there that are wondering) is the arm position. In crow pose your elbows are bent allowing for some of the weight of your lower body to rest on the back of your arms. In crane pose the arms are straightened and support less weight, requiring you to lift through your core to raise the hips toward the ceiling. 

Crane Pose
Crow Pose



I hope you all have a great evening and enjoy the workout(s). There will definitely be a new workout posted tomorrow. 🙂

Melissa

Beginner: 10 reps, 30 second cardio intervals
Intermediate: 15 reps, 45 seconds cardio
Advanced: 20 reps, 60 seconds cardio

*Timed Cardio Burst between each exercise

1. Situp Crunch
2. Sumo Pushup
3. Heel Tap Leg Lift
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Prone Heel Lift
7. Leg/Hip Lift
8. Knee Drop Plank
9. Bicycle
10. Clockwork Plank

 30 Minute Yoga Flow:

Bikini Prep/Body Sculpt: Workout 8: 20 Minute HIIT: Jump and Squat

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Hi Everyone!

This was my workout last night. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening. 

For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself. 

If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with. 

Have a good night, and don’t forget to check in with your progress: Facebook, Instagram, Twitter. 

Melissa

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise). 

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
   -Jump Rope
3. Warrior Squat
   -Jump Rope
4. Deep Squat
   -Jump Rope
5. Sumo Squat
   -Jump Rope
6. Split Squat (right)
   -Jump Rope
7. Split Squat (left)
   -Jump Rope
8. Wide Squat
   -Jump Rope
9. Narrow Squat
   -Jump Rope
10. Single Leg Squat (right)
   -Jump Rope
11. Single Leg Squat (left)
   -Jump Rope
12. Plie Squat 
   -Jump Rope
13. Pendulum Squat
   -Jump Rope
14. Lateral Squat
   -Jump Rope
15. Overhead Squat

Bulgarian Split Squat Standing
Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes. 
Pendulum Squat: Knee and toes face forward as you lift your leg. 


30 Day Challenge: Day 27: Arm and Belly Fat Burn with Jump Rope (20 Minu…

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Hi Everyone!

This is workout Day 27 of the 30 Day Challenge! This is a great fat burning workout that is focused on the arms and core. 

I alternated intervals of jump rope, planks and pushups. I completed this workout with a 30/50 second interval. I did 30 seconds max reps, and 50 seconds cardio. 

If you want to you can switch up the intervals and do 30 seconds of cardio, 50 seconds of max reps. With that method you will be able to see me demonstrate the exercise while you complete the cardio. This was a suggestion from someone who commented on my blog, and I am interested to see what everyone thinks of that technique. Do you prefer to complete your reps with me or see me do it first, and complete the workout on alternating intervals? 

I hope you enjoy today’s workout! Don’t forget to check in: Facebook, Instagram, Twitter. 

Melissa

PS I also got in a 4 mile run today. I haven’t had much time left lately so I haven’t been running, and it felt great to get moving again. 🙂


15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio
Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees). 

1. Spiderman Cross Pushup
-Jump Rope
2. Knee Drop Plank
-Jump Rope
3. Sump Pushup
-Jump Rope
4. Supergirl Plank
-Jump Rope
5. Rolling Pushup
-Jump Rope
6. Plank Jack
-Jump Rope
7. Rotating Side Plank
-Jump Rope
8. Walking Pushup
-Jump Rope
9. Shoulder Tap Pushup
-Jump Rope
10. Leg Lift Plank (forearm)
-Jump Rope
11. Leg Lift Pushup
-Jump Rope
12. Side Jump Plank
-Jump Rope
13. Superman Pushup
-Jump Rope
14. Cheek to Cheek Plank
-Jump Rope
15. Down Dog Pushup
-Jump Rope

30 Day Workout Challenge: Day 25: Kickin’ Cardio Fat Blast (15 Minute HIIT)

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Hi Everyone!
 
This is Day 25 of the 30 Day Workout Challenge! Today’s workout is a quick, 15 minute HIIT. You should have no problems building up a sweat with this cardio routine. It’s a great fat burner, and it can be repeated if you have the time and motivation. 🙂 
 
Only five more workouts left for this challenge, but I am planning a new challenge for January. Let’s help each other stick to our New Year’s Resolutions. If you followed the challenge this month you have already established great habits. Consistency, is more important than “Going Hard” just a couple of times per month and then being unable to work out because you are sore. You can get results in as little as 15 minutes per day. 
Let’s keep our good habits going strong to start of the new year, and maybe even create some new healthy habits. 🙂
 
Have a great night, and enjoy the workout!
 
Melissa
 
Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter. 

10/50 Intervals

Repeat 1-3X

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick 
15. Jump Rope

30 Day Challenge: Day 20: Belly Fat Banisher Ab and Fat Burn HIIT (15 Minutes)

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Hi Everyone!

This is Day 20 of the 30 Day Workout Challenge! This workout is focused on burning fat, and toning the mid-section. One round takes 15 minutes, and can be repeated. 

I followed this up with a 1 mile walk on the treadmill. I was feeling a little bit tired today, so I listened to my body and kept the total workout a little bit lighter.  I felt great after getting in some exercise, and my energy improved a lot. 
I have really enjoyed jumping rope lately so I chose that for my cardio bursts today. Other options include: high knees, mountain climbers, froggers, jumping jacks and jump squats. Varying the cardio bursts will change the intensity of the challenge. 

Enjoy the workout! I’ll see you tomorrow for Day 21!
Melissa

10/50. 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope