Seriously! If I could give you one piece of advice on purchasing fitness equipment it would be "Go buy a jump rope." First off jumping rope is fun...takes me back to the playground. "Cinderella, dressed in yella, went upstairs to kiss a fella...." Also, they are cheap and they travel anywhere easily. Not to mention, they are great for challenging your cardio and coordination. Of course, you COULD do this workout and just pretend you have a rope... but, you will take your workout to a new level if you actually get your hands on one and do the real deal!!
21/210 - 15/150 - 9/90
21 reps each of 1-4 (below) & then 210 jump rope
next do:
15 reps each/150 jump rope
finish with:
9 reps each/90 jump rope
1.) Push-up to T Alt. R/L (each pushup=1 Rep.)
2.) Froggy Abs
3.) Alt. Lunge with Kick (R/L=1 Rep.)
4.) Alt. Plank Spiderman Knees (R/L=1 Rep.)
Work Hard & Post time to comments either here or on the VAMP facebook page.
21 reps each of 1-4 (below) & then 210 jump rope
next do:
15 reps each/150 jump rope
finish with:
9 reps each/90 jump rope
1.) Push-up to T Alt. R/L (each pushup=1 Rep.)
2.) Froggy Abs
3.) Alt. Lunge with Kick (R/L=1 Rep.)
4.) Alt. Plank Spiderman Knees (R/L=1 Rep.)
Work Hard & Post time to comments either here or on the VAMP facebook page.
Push-up to T (Each push-up will equal one rep.)
Do a push-up and then rotate up into a side plank. Repeat and rotate to the opposite side plank. On each push-up be sure to get your chest low to the ground and fully extend your arms at the top. When you rotate to the side plank keep your body line straight and push your hips toward the sky. (As a modification this move can be done from knees)
Do a push-up and then rotate up into a side plank. Repeat and rotate to the opposite side plank. On each push-up be sure to get your chest low to the ground and fully extend your arms at the top. When you rotate to the side plank keep your body line straight and push your hips toward the sky. (As a modification this move can be done from knees)
Froggy Abs
Extend your legs and lay back. Engage your core and keep a flat back. Pull knees up and open (like a frog) toward chest and sit up to meet them. Lay back and repeat. (As a modification you can touch your feet down on the lay back portion until you become strong enough to keep them elevated safely.)
Extend your legs and lay back. Engage your core and keep a flat back. Pull knees up and open (like a frog) toward chest and sit up to meet them. Lay back and repeat. (As a modification you can touch your feet down on the lay back portion until you become strong enough to keep them elevated safely.)
Alternating Lunge & Kick
Perform one lunge & kick on both right and left for ONE rep. (R/L=1)
Step back into a deep lunge and then step up and kick the back leg up and forward. Reach toward the kicking foot with the opposite hand and engage the core. Switch and repeat. Be sure to keep your chest up and don't let the knee get out in front of your front foot!!
Perform one lunge & kick on both right and left for ONE rep. (R/L=1)
Step back into a deep lunge and then step up and kick the back leg up and forward. Reach toward the kicking foot with the opposite hand and engage the core. Switch and repeat. Be sure to keep your chest up and don't let the knee get out in front of your front foot!!
Spiderman Plank Knees
Pull knee in on both right and left for ONE rep. (R/L=1)
Get into a strong plank position. Booty level with shoulders directly over your hands. Pull the right knee up to the right elbow & hold one count. Repeat with left knee to left elbow.
Pull knee in on both right and left for ONE rep. (R/L=1)
Get into a strong plank position. Booty level with shoulders directly over your hands. Pull the right knee up to the right elbow & hold one count. Repeat with left knee to left elbow.
Jump Rope
Go as quickly and as high as you can here. This is the cardio portion of your workout!
Go as quickly and as high as you can here. This is the cardio portion of your workout!