Name: Playbook - Brad and Jess Gouthro - Apr. 13: Jump Rope Life - Gym & Home
Uploaded: 2024-04-14T18:49:56.488Z
Duration: 60 min
Description: Apr. 13: Jump Rope Life - Gym & Home

Follow the warm up first, then move on to the workout.

Make sure you keep a clock close by so you can see when to change the exercise and when to rest. Unless indicated by rest, complete all exercises one after another.

BEGINNER: 3 circuit 
INTERMEDIATE: 4 circuits 
ADVANCED: 5 circuits

After the workout move onto the cool down.

Follow these moves, for the sets and reps indicated, before your workout.

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

1. Place your hands behind your head and interlock your fingers. Stick your chest out and pull your elbows back.
2. As you lower down into the squat, think about how you would sit in a chair. Hips go back first, followed by bending your knees. The bottom of your foot should remain firmly pressed against the ground at all times.
3. Go down as low as you can while keeping the natural arch in your back.
4. To rise up, squeeze your glutes, and press your feet through the ground.

Prisoner Squat

Warm Up

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

1. Hold the ends of the jump rope in each hand. 
2. With your feet hip-width apart, slightly bend your knees and push through the balls of the feet to jump from side to side, as you as quickly rotate your wrists to make small circles to revolve the rope around your body. 
3. Land softly on the balls of your feet, and quickly jump back to the other side as your continuously revolve the rope around your body. 
The idea is to jump from side to side over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet from side to side.
4. Continue jumping side to side for reps or time.

Side To Side Jump Rope

The Run In Place Jump Rope is a great cardio exercise that also targets your calves. To get started:
1. Hold the ends of the jump rope in each hand. 
2. Slightly bend your knees and lift one leg off the ground with your foot going towards your glute as you jump over the rope.
3. Quickly rotate your wrists to make small circles to revolve the rope around your body. 
4. Land softly on the ball of your foot, then quickly jump the other leg over the rope as your continuously revolve the rope around your body. 
The idea is to jump one foot over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the ball of your foot.
5. Continue alternating feet for reps or time.

Run In Place Jump Rope

1. Hold the ends of the jump rope in each hand.
2. With your feet shoulder width apart, slightly bend your knees, and raise one knee high while the rope goes under your foot.
3. On the next revolution of the rope, raise the other knee as if you were running in place.
4. Repeat.

High Knees Jump Rope

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope under your feet twice within one jump.
3. Land softly on your toes, and quickly push off again from the balls of your feet.
4. Once again, the idea is not to just jump higher, the speed of the double under comes from the quick rotation of your wrists.

Double Unders Jump Rope

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and raise one foot in front of you, a few inches off the ground.
3. Push the ball of your planted foot through the ground to jump up, point your toes to the ground, and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope around your body.
4. Land softly on your toes, and quickly push off again from the ball of your foot.
5. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your foot.
6. Repeat all the reps on one leg, then switch legs abs repeat.

Single Leg Jump Rope (Right Foot)

Single Leg Jump Rope (Left Foot)

Follow these moves, for the sets and reps indicated, after your workout.

1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band Outer Thigh Massage (20 sec/side)

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage (20 sec/side)

1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage (20 sec/side)

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Foam Roller Upper Back Massage

1. While standing, fold forward by pushing your hips back and lowering your hands towards your feet.
2. It’s important to keep your lower back flat rather than rounding, so if you don’t have the mobility yet, feel free to bend your knees slightly.
3. Keep your neck in alignment with your spine, and focus on closing the gap between your belly button and upper thighs, while driving your glutes back.
4. Hold for the duration of the exercise.

Standing Forward Fold

1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Apr. 13: Jump Rope Life - Gym & Home

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