Tag Archives: jump rope

Sunday Wrap Up + Front Porch DUFifty Workout

Sunday Wrap Up

We took a family trip to Dick’s this weekend to pick up new running shoes. Don’t be surprised that we shopped for running shoes there. The Dick’s at Southpark has a great selection of shoes. They also give us big time coupons in the Charlotte entertainment guide each year, so we save a decent amount of money. While we were there, we looked in the fitness department to see if we wanted to buy anything to use for our home workouts. We didn’t end up getting anything, but I did price shop on some of the items that I have used in several of my past posts (in case you were using cost as a reason why you couldn’t get this equipment yourself).

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Last week, I posted a driveway jump rope workout. Get this. Dick’s has almost 10 different jump ropes ranging in price from $5.99-$19.99. You can even take these jump ropes out of the bag to see if they work for you. Um, one of the cheapest cardio inventions of all time.

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Following our trip to Dick’s, we grilled out and prepped leftovers for the rest of the week. I can’t reiterate enough how much it helps us to prep food on Sunday for a few nights of the week. We are too busy to go to the store and cook every night. If we didn’t prep, we would be eating out far too much. Oftentimes, I will utilize what we cook on Sunday to make a variety of quick recipes, so we don’t feel like we are eating the same thing every night. I have found that grilling chicken to use during the week is a great base to work with. Remember the healthy chicken Panini with guacamole and pepperjack?

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By the way, those are baked russet potatoes that you see (click link for recipe). I realize that potatoes have a lot of carbs, but we do eat them regularly. It is important for people who exercise regularly to include carbohydrates in their diet (this is what ultimately provides energy to your muscles). I’m not saying to go out and binge on carbs, but instead recognize that in order for us to be able to work out at the level that we do, we need to eat them.

Monday Front Porch DUFifty Workout

This morning was an at home workout kind of day. After several days in a row of teaching, my body was ready to take a break from cardio to do some strength work. Like most Mondays, I am somewhat pressed for time, so my at-home workout is usually less than thirty minutes and something that I could take on the road, if I was traveling that morning. I think that I have mentioned before when I was driving to some of my overnight clients, sometimes I would pack a set of dumbbells so that I could do exercises in my hotel room.

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Today’s workout utilized a kettlebell (that’s it!). Think heavy enough that 10 repetitions are hard (you almost can’t get to 10). For me this is a 25 pound kettlebell. You only need a little bit of space to do this workout. Think enough space to do a burpee.

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Total workout time today was approximately thirty minutes. I have coined the term “DUFifty” for any workout that I do where I am hitting 50 reps of several exercises (over several circuits). Today’s workout does just that with a combination of strength/cardio exercises in between.

Warm up – I jumped rope for two minutes. I didn’t include this in the equirement for the workout, because your warm up can vary day to day. If you don’t have a jump rope, think jumping jacks, body weight squats, imperial walkers, or dynamic stretches.

Workout – Today, I completed a variation of a circuit that I have done in previous posts. There are four stations. Complete each station sequentially. I have found that if I move from exercise to exercise, I am less likely to get bored. Complete all repetitions with little to no rest in between exercises.

Station 1 – Kettlebell swing/burpee combo – Start doing 10 Kettlebell swings, followed by 10 burpees. Next do 9 kettlebell swings, then 9 burpees. Follow the pattern, subtracting one rep of each exercise until you get to 1. Move to Station 2.

Station 2 – Complete the following exercises sequentially. Repeat the circuit until you have completed the station three times.

  • Kettlebell side bend – 10 each side.
  • Kettlebell goblet squat – 10 repetitions.
  • Kettlebell upright rows – 10 repetitions.
  • Front Porch Step Up – 10 each leg. These can be done with or without weight. If you don’t have something to step up on to, do a front lunge.

Station 3 – Kettlebell swing/burpee combo – Just like Station 1, except start with 5 Kettlebell swings, followed by 5 burpees. Work your way down until get to 1. Move to Station 4.

Station 4 – Repeat Station 2 exercises sequentially. This time you only need to repeat the circuit twice.

If you didn’t think that it was possible to work up a good sweat at home, in less than 30 minutes, I challenge you to do this workout! Don’t even waste your time getting in your car to go to the gym.

 

My Jump Rope Driveway Workout

This morning, I stole another workout from my husband. The best thing about this workout is that you can do everything in your driveway/parking lot (even a parking deck on the top level). Let me warn you, if you are not good at jump roping you won’t enjoy this workout. I used two pieces of equipment – a jump rope and a dumbbell (you should use a light weight kettlebell if you have one).

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Most people don’t realize how many benefits there are to using a jump rope to exercise:

  • Cheap and very portable
  • Works your core, improving agility, balance, and coordination
  • Cardiovascular workout that can burn serious calories
  • Muscle toning exercise (specifically calves)

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This morning’s workout should take you approximately forty minutes. Complete all reps and all timed jump rope intervals.

Warm up – Jump rope for two minutes. Before jump roping if you need to do some static stretches do so.

Workout – You need about 15-20 yards of space to complete walking exercises. Our driveway is slightly inclined, so I went up the incline while doing the workout. There are two parts to this workout: walking driveway exercises and static kettlebell exercises.

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Part 1 Walking Driveway Exercises. Complete the following exercises sequentially then repeat circuit.

  • Walking lunges x 3 – Complete walking lunges down/up your 15-20 yard space. Turn around and jog back to start. Do that 3 times before moving to next exercise.
  • Jump rope 2 minutes.
  • Walking planks x 2 – Hold a plank perpendicular to the line that you traveled for your lunges. Walk the hand and leg that are facing the side that you will travel down towards your 15-20 yard space. Bring the opposite hand and leg back to plank. When you get to the end of your space (where your lunges ended) jog back and start facing the opposite side. Do 2 times before moving to next exercise.
  • Jump rope 2 minutes.
  • Burpee broad jump x 1 – Just what the name implies. Do a broad jump. From the land, shoot your feet back into a burpee, do a pushup, then come back to standing. Keep going forward down/up your driveway. Do 1 length before moving to next exercise.
  • Jump rope 2 minutes.
  • Start back at walking lunges. Complete circuit fully before moving on to next section.

Part 2 – Kettlebell/Dumbbell Exercises. This is a building circuit. I used a ten pound dumbbell for the entire thing, because I knew how hard it was going to get. You can start with a heavier weight and drop down in weight if you need to. You will work through the following exercises sequentially. Each time through you will increase your reps.

First rotation

  • 1 Burpee
  • 2 Snatches (1 each hand)
  • 4 Goblet Squats
  • 8 Kettlebell Swings

Second Rotation

  • 2 Burpees
  • 4 Snatches ( 2 each hand)
  • 8 Goblet Squats
  • 16 Kettlebell Swings

Third Rotation

  • 3 Burpees
  • 6 Snatches (3 each hand)
  • 12 Goblet Squats
  • 24 Kettlebell Swings

Fourth Rotation

  • 4 Burpees
  • 8 Snatches (4 each hand)
  • 16 Goblet Squats
  • 32 Kettlebell Swings

Fifth (Last) Rotation

  • 5 Burpees
  • 10 Snatches (5 each hand)
  • 20 Goblet Squats
  • 40 Kettlebell Swings

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When I was done, I felt like my daughter did when we were attempting to get a good picture of her and my husband in their Flywheel gear last night.  “Hooray”!  Flywheel was giving out some incredibly nice “Fly Dad” shirts yesterday in the studio that my husband picked up.  It’s hard to see, but I think he will wear it proudly when he is out with his little girl.