On The Go Workout | Burn 250+ Calories with this Crossrope Jump Rope Workout!

Giddy up!

This week I got a new 20 minute workout for you that will burn in excess of 250 calories (according to my Polar heart rate monitor). It is a circuit style workout that will challenge you with the 1/2 lb and 1 lb Crossropes. If you do not have weight ropes, you can check out the ones I use HERE, or use any rope you have!

You can also download a pdf of the workout to save HERE!

Good Luck and have fun!

Why Should I Learn Jump Rope Skills?

I have seen people ask this question on social media as well as make statements like

“I don’t need to learn any skills. Basic bounce works just fine for me”

While it is true, you don’t have to learn any jump rope skills if you don’t want to, I personally disagree with statements like this. This is the same as saying, “I don’t need to do any other weight lifting exercises, dumbbell curls work just fine for me”. I think we can all see the ridiculousness of that statement. Different exercises work the body in different ways and produce different results.

In order to show you what I’m talking about I made a video giving you 3 reasons why you SHOULD learn jump rope skills.

Check it out below and let me know your thoughts in the comments!

Jump Rope + Abs Workout

A new follow along workout has been posted to the YouTube Channel. It’s a jump rope and abs circuit that will burn some serious calories and strengthen your abs. Using my polar heart rate monitor I ended up burning 250+ calories during the 12 minute workout. Not too shabby!

If you want to do the workout on your own you can download a FREE PDF of the workout by clicking the button below.

You will also find the video below if you would rather follow along and do the workout with me!

IT'S BAAAAAACK! The Freedom Fifty Challenge!

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!

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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.

HIIT Jump Rope Workout To Lose Weight

If you’re in need of a fast killer workout, then you have come to the right place. Truth is you don’t have to spend a lot of time working out in order to get great results. In fact, that is what the 15 in Jump 15 stands for - 15 minute workouts you can do anywhere.

Check out the YouTube video here and give this workout everything you’ve got! It will only take between 9-15 minutes.

Download your PDF of the workout below!

How To Jump Rope Tutorial

Here is a tutorial I put together covering the main things you NEED to know when starting out with the jump rope. How you start can really set the pace for how quickly you will progress in learning this exercise. Form and technique are by far the most important aspect. Don’t teach yourself bad habits that will hold you back and frustrate you. It’s all laid out for you in this video, you just have to put it into action!