Jumprope!  It’s the newest, oldest and fastest way to burn calories and fat! 

This workout using the jumprope is portable…do it inside or out, rain or shine…all you need is a jumprope and your legs.

Here is the jumping jacks-jumprope-jump workout: 

Make sure to do some dynamic flexibility training (see “D” post!) first for about 5-10 minutes to warm up your legs, especially calves.

100 jumping power jacks-  Reach and touch the floor instead of swinging arms overhead in a regular jumping jack...see photo (try to do this in around 1 minute)

1 minute of jump rope

20 double unders with jump rope (arms swing the rope 2 revolutions for every one jump)

20 squat jumps or squat jumps moving forward

Repeat this circuit 3 times.  (Or add one circuit at the end of any of your workouts to increase the intensity and work the legs).  

Don’t forget to spend time at the end of your workout foam rolling your upper and lower legs (see last post).



Power jumping jacks

Power jumping jacks