Don’t Skip The Gym On Vacation – Skip Rope

February 24, 2016

A vacation is a great excuse to leave your responsibilities at home, nothing feels better than turning off the emails and letting your phone go to voicemail while you sip pina coladas by the pool. Am I right? But there’s one thing that shouldn’t take a holiday, and that’s your health and fitness. Taking a week off from working out can throw you off your game, mentally and physically, and it makes it 10x harder to go back to your routine once you return home. Believe me, I have been there!

Many people think I am crazy because I make working out such a priority when I am vacationing. Maybe I am crazy but I just find it a whole lot easier to stick with my workout program if I stay consistent. A few days/weeks off and I’m feeling lethargic in the gym or I may not even want to show up at all. So for me, it is much easier to get a few workouts in while I’m vacationing or traveling, so that it doesn’t throw everything off when I return home and back to my normal routine. That doesn’t mean you have to set aside an entire day during your vacation or even find a gym for that matter (which I did a few times, don’t judge). There are things you can do from the comfort of your hotel room or Air B&B spot that are quick and will make you sweat.

Thanks to Crossfit, I have gone back to the basics and have been spending a lot more time working with the jumprope. I love this exercise because anyone can do it and there are plenty of combinations to challenge even the fittest of the fit and it is guaranteed to get you sweaty.

Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn’t take long to reap major rewards. Jumping rope is also a great way to fit in an effective cardio session when you’re on the go; just toss it in your carry-on or in your suitcase and you will be able to squeeze a workout in no matter where you go. No excuses!

I have created a jumprope workout, just for you, that you can try at home or on your next vacation.

Defining The Lingo

Single Unders: Jump continuously at a steady pace. Keep shoulder blades down and back, chest lifted, and jump softly. Swing the jump rope once around with wrists, not arms.

Double Unders: While keeping your arms by your side and swinging from the wrists, not arms, the participant needs to jump up higher than usual while swinging the rope twice under his feet. Sounds simple enough until you try it. But don’t get discouraged on your first try, it takes a lot of time and practice to get double unders down!

The Warm Up – 5 mins

Get your blood pumping by jumping rope for a few mins at your own pace. Alternate hopping on each foot and doing single unders until you are nice and warm. If you are still feeling tight, work on mobility and stretch out the areas that need to be focused on.

The Workout – 16 Mins AMRAP

3 Mins Single Unders or Double Unders (depending on skill level)

1 Min Plank Hold

3 Mins Single Under/Double Unders

1 Min Mountain Climbers

3 Mins Single Unders/Double Unders

1 Min Plank Hold

3 Mins Single Unders/Double Unders

1 Min Mountain Climbers