I’m challenging you again this year with my Freedom Fifty Challenge!
Give it a go and let’s see what you can do. If you need to modify any exercises, go ahead.
Give it your best shot!
HIIT MEDICINE BALL THRUSTERS AND JUMP ROPE TABATA (30/15 Tabata)
New workout on the YouTube Channel! This workout is going to torch your shoulders and you can make it even more difficult by increasing the weight of the medicine ball (I used a 14 LBer) and/or use a heavier jump rope ( I used the 1/2 LBer).
If you don’t have a medicine ball you can use dumbbells, kettlebell(s), etc in its place. If using a medicine ball make sure you are squeezing it like you want to pop it. This activates more muscles and will make the workout even more effective!
This is a 30/15 Tabata - 30 seconds work followed by 15 seconds rest. The video is a follow along or you can set your own timer and rock this one out on your own.
You can download the workout PDF below.
How Long Should I Jump Rope?
If you are new to jump rope and don’t know how or where to start, you’re not alone. It’s hard to determine how long you should practice when, quite frankly, you suck at what your practicing. But we all do….or did. This is a good thing though. You’re only going to get better and better at jumping rope. Every session you get to see some amount of improvement and it’s exciting. Seeing or even feeling progress is what keeps us coming back for more.
In fact, it can keep you coming back too much. Too much of anything becomes a bad thing. I know this because I was SO guilty of this when learning to jump rope. If you haven’t done much jumping, I have a shocking revelation for you. Your body won’t be used to it! This means that you are going to get sore in ways you haven’t been sore before and if you keep beating up those same areas day after day you can develop over use injuries. The most common one for jump rope……Shin Splints.
I didn’t just get them once either. I was a glutton for punishment and ended up with three horrible bouts of them! I don’t want this to happen to you so I put together a YouTube video sharing my recommendations for starting out with the jump rope.
Check it out and if you have questions, shoot them in the comments on the video or right here.
Below are 3 workouts you can download once you have got a good grip on form and technique.
