What You Do:

1) Warm Up

2) Jumping Rope Workout

3) Core Strengthen Workout

4) Full Body

5) Finishing Jump Rope

Workout How To Do:

The exercise sequence can be done with a jump rope. In a workout the best way to approach it is to put the rope on either side of a wall (it should be the same width as the rope, i.e., 10-12 inches) and jump in with a bounce in the elbows and arms, similar to a running start. Then, do the entire routine with the jump rope going back and forth, jumping with the elbows and arms (arms bent) and with straight arms.

CORE STRENGTHENING WORKOUT

This is a simple core routine that uses core exercises but doesn’t include any heavy lifting (not even an incline). What core strength means is strength in the core region. It does not mean that the core is used while doing a strength workout. Also, it is not an ab routine. Rather, it is a more general core workout. The core exercises that are included are: Standing side plank: This is a great movement to strengthen the core and engage the abdominal muscles as well as the oblique muscles in the abdomen which are your abs. Hold the side plank for as long as possible (as long as you can without losing your balance). Also, work to maintain a tight plank position while getting up off of the floor. These are fantastic for building up your core.

SIDE LUNGING

This movement is great to develop the oblique muscles while at the same time it strengthens the hamstrings. It should be completed with only your arms. To do this begin standing on the left side of a wall. Bend your knees and lunge for as far as possible. You will need to have your shoulders parallel with the wall and your body perpendicular.