Your weekly mission: jump rope
Hey guys,
You’re probably doing cardio all wrong.
Cardio by itself is not inherently good. It can hurt you if you choose the wrong movement for your body, and it can take you away from doing more important training.
High intensity cardio is particularly awesome for the body. Perhaps the most effective form is sprinting, and I showed you how to do that with over the hill.
Another best choice for cardio is jump rope because it is:
Simple and can be done anywhere
Very safe movement
One of the most efficient calorie burning exercises that exist
The main conditioning tool of fight sports
SPEX:
Jump rope
Goal is to jump continually without error for 3 minutes
This is one round
Do as many rounds as you can in 20-30 minutes
Our goal here is simply to not stop jumping for 3 minutes. This is how fight sport athletes train because 3 minutes is the length of a standard round in boxing, kickboxing, and Muay Thai. In the video I complete 6 rounds of 3 minutes with about 1 minute rest in between.
Make sure to get a speed rope, extra points if it’s weighted. My current rope is a Muay Thai style weighted speed rope. I usually get 400+ jumps in 3 minutes, which means in this workout I made it to 2,400+ perfect continuous jumps. I keep track of this and then try to beat myself. You should do this too.
Get it!
Nate