Home Workout #8 – Jump Rope Total Body Circuit by Dr. Sara Solomon
Sara's Advice:
The only effective workout program is the one to which you will actually adhere multiple times a week. So from a realistic standpoint, the program must be quick, fun, inexpensive and portable. This is why I only do 15 to 20-minute high intensity resistance circuits. And research confirms that this style of training is the most effective way to boost the metabolism and burn fat.
- REMEMBER: if you want to see changes in your physique, then you will have to exercise at 95-100% of your maximum capacity (i.e. “go all out”, “go as fast as you can”, “lift as heavy as you safely can”). I think this is a fair compromise considering it’s only for 20-minutes out of your entire day.
- REMEMBER: heavy lifting (because muscle burns calories) and interval training are only part of the fat-burning equation. Diet is number one.
Key Point:
Work smarter, not harder, by combining your strength training and cardio session into one short but intense muscle-building and fat-blasting workout.
Before You Pick Up a Jump Rope:
Before you pick up a jump rope, you must first learn:
1. How to adjust your jump rope. Click here to learn how to determine your correct jump rope length.
2. How to jump with Buddy Lee's correct jump rope technique: This is explained in my article published on Bodybuilding.com.
Always a Must!
- Read my workout rules before you begin!
Drink your BCAAs!
Stay hydrated with water.
Equipment Required:
- A Gymboss Interval Timer
- A chair (or a stool)
- A laptop, smart phone, or tablet (to play this workout video)
- Shock-absorbing surface, such as interlocking floor mats. I did the workout on my plush living room carpet.
- Hex Dumbbells (I used 12-pound dumbbells -- use what's right for you).
- A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!
Today’s Video Workout:
Set your gymboss timer for: 50 seconds WORK, 10 seconds REST. This circuit consists of 10 exercises. Perform the circuit 2 times (which takes 20 minutes).
- Jump Rope - High Step
- Push-ups with Dumbbell Row
- Jump Rope - High Step
- Triceps Dips - Off Chair
- Jump Rope - High Step
- Squat Thrusters
- Jump Rope - High Step
- Breakdancer Planks
- Jump Rope - High Step
- Alternating Step Ups with Dumbbells
Do the workout with me! Just click on this video:
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