4W Skip to Lose Weight

How does it work?

Download the WatchFit app FREE from App Store or Google Play.

Want to SHRED FAT in 4 weeks? Then this IS FOR YOU!

Follow this plan and.... YOU WILL SEE RESULTS!

The workout introduces you to the brilliantly effective world of skipping combined with bodyweight exercises.

This 4-week plan gradually increases the time, sets & repetitions. It leads you through the basics of skipping and other great bodyweight exercises such as pull ups, squat jumps and the famous burpees!

ALL PROVEN TO DELIVER LASTING RESULTS!

You will improve skipping skills, stamina, strength, conditioning and cardiovascular endurance, and your body will respond wonderfully to the different circuits and exercises.

This program is for beginners however you can always adjust the difficulty and intensity levels by increasing the time and/or sets and/or repetitions.

HOW TO START?

Focus on practising timing and coordination.
If you can use the rope and are confident, that's great and "let's get ready to rumble!"

NOVICES? DON'T WORRY, IT'S EASY TO LEARN!

Just follow these steps:

Imitate a jump-rope workout for a couple of days. Hold the rope (both handles) in one hand on your side and rotate your wrists in time with your jumps. The jump should be small, approx 1 inch high, on your forefeet (balls of your feet) and keep it light and do not let your heels touch the ground on landing. The rope should hit the floor when the balls of your feet are off the floor.

You will learn timing and coordinating your body to use the rope. 30 seconds each side, 6-8 sets.

1. BOUNCE STEP

When you've mastered the timing, start practising the jump-rope with single skips. Start with one jump at a time and when you've got the timing and rhythm, increase to five jumps per set. As you improve, add extra jumps until you can perform 100 consecutive jumps.

Never forget: Practice makes perfect so keep going!

Keep it simple and master these two techniques to ensure you have a solid foundation for your jump rope training.

If you are gaining in skill and competence and wish to make it harder, increase the time first and later on the tempo.

2. ALTERNATE STEP or ALTERNATE FOOT STEP

This technique is the first progression that you can master easily. It just needs a little bit more concentration and coordination.

FOLLOW THESE STEPS & PRACTISE, PRACTISE, PRACTISE!

i. When jumping alternate your feet as if running in place
ii. Be sure to raise your knees
iii. Jump a bit higher than 1 inch off the floor
iv. Stay on the balls of your feet and be light