JUMP!

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).

BRILLIANT.  EASY.  BESPOKE.

Power jumping jacks

IT BAND SMR

Now that you did that HIIT workout, your connective tissue could use some attention, specifically the IT BAND…short for Illiotibial Tract or band.

You know the IT band well...it’s a ligament extending from the hip to the knee, and it helps the connecting muscles of the leg extend, abduct, and rotate the hip. In addition, the ITB contributes to knee stabilization because of where it attaches at the tibia…basically your IT band is used a LOT!  Not just in workouts but in every day activities.  So give your IT band some love (and increased blood flow) and do some myofascial release with the foam roller.  (Quicker pace foam rolling, about 30 seconds for a warm up to wake up your nervous system, or slow deliberate movements for about 2-3 minutes as a cool down.)

Ouch!

 Lie on your side, with foam roller under the hip, right at the bony part of the side of the pelvis. The other leg can be crossed in front of you over the bottom leg.

Place as much of your weight as is tolerable onto your bottom leg; Take some big deep breaths and roll your leg over the foam from your hip to right above your knee, especially the bony area right above the knee.  Pausing for 10-30 seconds at points of tension or knots.  Repeat with the opposite leg.

BRILLIANT.  EASY.  BESPOKE.