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    Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level
    Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level
    Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level
    Ebook219 pages1 hour

    Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level

    By Brett Stewart and Jason Warner

    ()

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    About this ebook

    HARD-CORE JUMP ROPING FOR EXTREME FITNESS
    You certainly jumped rope as a kid, but you probably didn't realize this fun activity is also a kickass workout for shredding all the major muscles—arms, legs, butt, abs, shoulders and chest. With this book, you turn a simple jump rope into a power tool to:

    • Build muscle
    • Boost endurance
    • Amplify explosive power
    • Improve agility
    • Enhance overall fitness

    From beginning tips on proper form and picking the right rope to advanced tricks like double unders and knee tucks, Ultimate Jump Rope Workouts will teach you to jump like a pro and get in the best shape of your life.
    LanguageEnglish
    PublisherUlysses Press
    Release dateJul 3, 2012
    ISBN9781612430935
    Ultimate Jump Rope Workouts: Kick-Ass Programs to Strengthen Muscles, Get Fit, and Take Your Endurance to the Next Level

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      Book preview

      Ultimate Jump Rope Workouts - Brett Stewart

      001001

      Table of Contents

      Title Page

      Dedication

      PART 1 : - OVERVIEW

      Introduction

      The Journey

      Jason’s Story

      Brett’s Story

      About the Book

      Jumping Rope Is Better Than...

      Frequently Asked Questions

      New to Jumping Rope? Start Here

      Shadow Jumping

      Picking the Right Jump Rope

      Before You Begin

      PART 2: - ULTIMATE JUMP ROPE WORKOUTS

      The Workouts

      A Word about Intensity

      Build Your Own Routine

      Basics of Jumping

      The Grip

      The Swing

      Body Position

      The Jump & the Landing

      Prep Program

      Basic Program

      Advanced Program

      Next Steps

      PART 3: - THE JUMPS

      Shadow Jumping

      Basic Jump

      The Skier

      The Bell

      Ali Step

      Scissors

      Alternating Single Leg

      Double Under

      Single-Leg Hop

      Running Man

      Knee Tuck Single

      Knee Tuck Double

      APPENDIX

      Index

      Acknowledgments

      About the Authors

      Copyright Page

      To JDub, Jase, Whitey or Jason–whatever moniker you go by–you changed my life with your help and support and I’m very proud to call you my friend and coauthor.

      –Brett

      To my wife Anne-Marie, who supports whatever crazy thing I want to do.

      –Jason

      PART 1 :

      OVERVIEW

      Introduction

      Endurance, fitness, flexibility, agility, strength, toning and cardiovascular training. These are the goals of almost any athlete–from professional sports figures to weekend warriors and everyone in between. Since improving fitness and athletic ability are at the top of the list for people all over the world, naturally they would make exercising a high priority in their lives, right?

      Well, no. Real life is a lot more complicated than just following an exercise regimen in a book written by a couple guys who spend far too much time thinking about this stuff (hey, we resemble that statement!). Seriously, every day is busy enough without trying to fit in hours at the gym or on the treadmill. There has to be a better, more efficient way to get–and stay–fit!

      Luckily, there is. With a simple, little piece of equipment and a 10- to 15-minute commitment three to five times a week, you can strengthen and tone your entire body while developing better endurance, flexibility, agility and core strength. You may be asking yourself, What is this magic fitness tool? An AbBlaster 3000? A ThighRocker2k? Maybe it’s a ThunderChair X11? All I know is I want one–at any price!

      Don’t bother to get out your checkbook because this amazing fitness tool is a simple jump rope, as inexpensive as it is effective. Armed with a jump rope, you can perform dozens of exercises and routines like those found in this book to develop a fit, strong and ripped physique faster than you ever thought possible!

      The only real investment you need to make is in yourself–committing to following the program and performing each workout with proper form, solid effort and high intensity. There are no gimmies in life. Whether you’re on the golf course, at the big meeting or in the gym, success requires hard work and commitment. Getting fit is no exception. It’ll require dedication and follow-through, but if you can find the fastest and most efficient way to boost your metabolism, endurance, agility and flexibility, that’s the best way to go.

      Most people who want to get fit fall into three different categories:

      1. I want to get fit, but I just don’t know how, I can’t find a routine that I’ll stick to and I don’t have hours a day to spend at the gym.

      2. I spend hours in the gym each week and am frustrated that I’m not getting the results I’m looking for.

      3. I made positive gains for a while and now have hit a plateau. Should I begin learning a new routine and figuring out new exercises?

      The programs here in Ultimate Jump Rope Workouts are designed to help with all of those fitness dilemmas and more. We’ve developed an easy-to-follow routine of physique-shredding and endurance-building activities coupled with exercises to target upper body, lower body and core strength to give you a full-body workout in just a fraction of the time it takes for you to find your membership card and drive to the gym.

      Ultimate Jump Rope Workouts programs are short and intense and really work in reshaping your body and raising your fitness level. Best of all, they’re extremely efficient. In as little as 10 minutes a day, three workouts per week, you can get a jumpstart on your fitness goals, break through plateaus and save hours at the gym (and hundreds in membership fees) in the process.

      The Journey

      The programs in this book were developed by Jason and Brett, two fitness and adventure junkies who’ve tackled just about everything, from Ironman triathlons to ultra-marathons, rugby to Tough Mudder and a whole lot of other crazy activities in between. These guys have been spotted racing cars across parking lots–by pushing them–and caught by a local news station in Arizona while working out in 110° heat.

      We’ve been best friends for over a decade and teamed upon other fitness books: 7 Weeks to 50 Pull-Ups and 7 Weeks to Getting Ripped (a full-body workout built around bodyweight exercises, sprints and fitness games). Brett is an NCCPT Certified Personal Trainer and endurance maniac who can be found on top of a mountain or running a 100-mile race; he’s 150 pounds soaking wet. Jason is an ISSA Certified Strength Trainer, competitive athlete and bodybuilding specialist. Putting on muscle is his specialty and, at 6 feet tall, he’s a solid 65 pounds heavier than his coauthor. We couldn’t be more different in

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