Jump Rope Exercises and Resistance Band Workouts
Some people think getting a good workout requires a gym membership or a pile of expensive fitness equipment in their home. Now, there's no doubt that for some folks this is just another convenient excuse to avoid working out. Some of us don't need much in the way of rationalization in order to skip a little physical activity. We're all guilty from time to time. But the truth is, and most of us know it, you don’t need much in the way of equipment to get a stellar workout. Whether it’s playing outside with your children or doing some reps on your staircase, feeling the burn doesn’t have to be complicated. In fact, if all you have is a jump rope and resistance band, you can get one of the best workouts of your life. We've collected a few jump rope exercises and resistance band workouts that you can do anywhere. Are you ready?
4 Easy Jump Rope Exercises
- Crossover – Jump rope as you normally would, but cross the rope in front of you while you are in the air. Crossing the rope in front of you makes it harder to jump, and it also works out the area between your shoulders and forearms instead of only your biceps. If you are having a hard time, try alternating your normal jumps with crossover jumps until you get the hang of it.
- Turn – Can you turn and jump rope at the same time? Absolutely! Try incorporating a half turn (180 degrees) into your jump rope routine. This incorporates your quads and calves into the workout. Jumping and turning is not always easy to do, so you might want to start while jogging and turning the rope. Next, try doing a turn in smaller hops. Finally, try doing a half turn.
- Jump Rope Jacks – Can you do a jumping jack? Can you jump rope? Then you can do a jump rope jack! Turn the jump rope like you normally would, but keep your feet moving in and out between turns like a jumping jack. Don’t move your arms, only your legs. This move is excellent for engaging your entire lower body in the workout and getting your heart rate up.
- Single Leg Hops – Want to really start feeling the burn? Jump rope with only one leg at a time for 30 seconds. This is a tremendous workout for your calves and great for burning extra calories.
3 Resistance Band Workouts to Do Anywhere
- Front Squats – Stand in the middle of the resistance band with your feet at shoulder width. While holding one handle in each hand, raise the top of the band over your shoulder. Squat down while keeping your core tight and chest up and pressing your knees over your toes. Stand back up and repeat for 8 reps.
- Leg Extensions – Give your quads a boost by looping a resistance band on a support (table, bench) and looping the other end on your ankle. Step away from the anchor and place your feet hip-width apart. Shift your body weight onto your left foot and slowly lift your right leg from the floor. Extend your knee so that it is directly in front of you and repeat for 8 reps before switching legs.
- Lateral Band Walk – Step into the middle of a looped resistance band and place it around your lower legs. Put your feet shoulder width apart. Lower yourself into a half-squat and start to sidestep. Move one leg in slightly and the next out while keeping the band taut.
Let RX Fitness Equipment Help You Get Started
If you think you'd like to try the workouts listed above, RX Fitness Equipment has a wide selection of resistance bands and jump ropes to help you get going. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.