4W Skipping Get Lean

How does it work?

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

Are you SERIOUS about getting leaner, fitter and looking conditioned? Then you've landed on the right plan!

Skipping is a time-honoured tried, tested and proven exercise method that TRULY DELIVERS!

Dedicate just 30mins 3 x per week for 4 weeks and you WILL see results!

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

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

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

This program is for beginners, but you can always make it harder or easier by increasing or decreasing the time or/and sets or/and repetitions.

HOW TO START?

Focus on practising timing and coordination.
If you are already adept at skipping you are ahead of the game, so "let's get ready to rumble!"

Don't worry if you're a novice, It's EASY TO LEARN!

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). Keep it light and don't let your heels touch the ground on landing.

The rope should hit the floor when the balls of your feet are off the ground. You will learn timing and coordinating your body to use the rope. 30 seconds each side, 6-8 sets.

I. BOUNCE STEP.
When you've mastered the timing, start practising the jump-rope with single skips. Begin with one jump at a time and when you master timing and rhythm, increase to five jumps per set. As you improve, add extra jumps until you can perform 100 consecutive jumps. Do not forget: Practice makes perfect so keep going on!

Try to keep it simple and master the two techniques above to ensure you have a solid foundation for your jump rope training.
If feel confident and want to make it harder, feel free to increase time first and later on the tempo.

2. ALTERNATE STEP OR ALTERNATE FOOT-STEP
This technique is the first progression you can master easily, it needs just a little bit more concentration and coordination.

Follow these steps and practice, practice, practice!

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