Home workouts using a skipping rope
If you have not got a skipping rope, you’ll need to get one, one of the most affordable and easy to use pieces of equipment. In the workouts below if you do not have one, please jog on the spot but pretend you are jumping a rope so your arms are moving in that action. Please note a wall squat is when you lean against flat wall with legs bent at a 90 degree angle.
1. Skip 2 minutes
45 sec wall squat
Skip 2 minutes
30 sec wall squat but alternate each heel only off the floor
Skip 2 minutes
45 sec wall squat but arms held out to each side in line with shoulders
10 push ups (use a bench or table to push up against and make sure your chest touches the bench or table each time).
*repeat the above 3 more times
High Plank: hands and toes on the ground, shoulders over wrists, nose should be past the finger tips. Hold for 30 seconds
Low Plank: elbows and toes, again the shoulders over the elbows, hands flat on the floor (not fisted), lock kneecaps up and hold for 30 sec.
*repeat these two again but hold for 40 sec, 50 sec.
2. Warm up with jog on spot and side to side about 2 mins total.
Skip as fast as you can, every time you hit the rope 1 burpee, then 2, 3 etc up to 10.
Lunge walk 20 paces, run back to start and repeat this 4 times.
Complete skip section again.
Uneven Push ups (place one hand on a stable object that wont roll), make sure your chest stays close to the object as you are lowering down to feel it work deep in the armpit. Complete 5-8 each arm, followed by a low plank for 30 secs – repeat this 4 times.
Complete skip section again.
Repeat the lunge section again
Repeat the push ups section again
Floor work: side planks; place elbow under shoulder and stack feet on top of each other and lift hip. Can go from knees if need be. Hold each side for 30 sec, please repeat 3 times each side.
Lie on your back and bring knees to chest then push feet away along the ground as close as you can without arching through your back complete 20 then rest and repeat this 4 times.
3.Warm up jog on spot, side to side, quick step jog etc for 2 mins.
Skip 100 skips then 5 push ups x 6 times
-Squat onto a chair or step pausing a moment then standing up x 10 times
-Burpee x 10 times
-Dips x 10 times
*repeat all this again another 2 times
Finish with 3 x 1 min low planks.
All these workouts are designed to elevate the heart rate, and then use body resistance work, then elevate the heart rate again. I find people who are starting their fitness regime need to have a program mixing up the intensity and resistance work.
This is ideal for anytime of the day, depending on when you can get to it; also complement these workouts with a few walks a week (walking ideal exercise for fat burning). These workouts are designed for you to go as hard as you can so even if you repeat these on a weekly basis or every second week, push yourself each time.
