Name: Playbook - Pauline Perina - DAY 1 - Jump Rope + Abs
Uploaded: 2023-10-13T15:02:21.208Z
Duration: 10 min
Description: DAY 1 - Jump Rope + Abs

Absolutely love this app easy to use and follow and workouts I can do around the house even while kids are off skl 💖

Kerry Evans

I did not expect it was difficult for me tho I used to workout and lift heavy equipment but jumping rope is just intense 🥵.

Rachelle

Jump rope for 5 minutes, followed by 20 bicycle crunches and 15 leg raises

1. Start by holding the handles of the jump rope, one in each hand, with your palms facing your body.
2. Position the jump rope behind you and ensure it's resting on the ground.
3. Stand with your feet shoulder-width apart and maintain an upright posture.
4. Begin swinging the jump rope overhead in a circular motion, using your wrists and forearms to rotate it.
5. As the jump rope reaches your feet, jump off the ground using both feet simultaneously.
6. Coordinate your jumps with the rotation of the jump rope, aiming to pass over it with each jump.
7. Land softly on the balls of your feet and keep your knees slightly bent to absorb the impact.
8. Continue jumping rope for the desired duration or number of repetitions, focusing on maintaining a steady rhythm and pace.

Remember to start with a comfortable pace and gradually increase the intensity as you become more comfortable. Practice proper breathing and engage your core muscles for stability. Jump rope is a fantastic cardio exercise that improves coordination, endurance, and burns calories. Enjoy the rhythm, have fun, and get ready to elevate your fitness level!

Jump rope

2 exercises 
No rest between the exercises
1 round

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- Right / Left count for 1 rep

Bicycle crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Abs/Core

DAY 1 - Jump Rope + Abs

DAY 2 - Jump Rope + Abs/Core

DAY 3 - Bodyweight Circuit + Abs/Core

DAY 4 - Jump Rope + Abs/Core

DAY 5 - Bodyweight Circuit + Abs/Core

DAY 6 - Jump Rope + Bodyweight Circuit + Abs/Core

DAY 8 - Jump Rope + Abs

DAY 9 - Jump Rope + Abs

DAY 10 - Bodyweight Circuit + Abs

DAY 11 - Jump Rope + Core

DAY 12 - Jump Rope + Bodyweight Circuit + Abs

DAY 13 - Jump Rope + Abs/Core

DAY 15 - Bodyweight Circuit + Abs

DAY 16 - Jump Rope + Abs

DAY 17 - Jump Rope + Core

DAY 18 - Bodyweight Circuit + Abs

DAY 19 - Jump Rope + Abs

DAY 20 - Jump Rope + Bodyweight Circuit + Abs

DAY 22 - Jump Rope + Abs

DAY 23 - Bodyweight Circuit + Abs

DAY 24 - Jump Rope + Abs

DAY 25 - Bodyweight Circuit + Abs

DAY 26 - Jump Rope + Abs

DAY 27 - Jump Rope + Bodyweight + Abs/Core

DAY 29 - Jump Rope + Bodyweight Circuit + Abs/Core

DAY 30 🎉 Jump Rope + Bodyweight Circuit + Abs/Core

DAY 1 - Jump Rope + Abs

Community

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