WoW – Monday’s Workout 22/07/2013

Skipping and stuff workout

Skipping may well be one of the best all round cardio exercise you can do. It’s simple, can be done virtually anywhere and skipping ropes are cheap and hard-wearing. Combined with some simple bodyweight exercises, a skipping rope can really help you achieve a high level of fitness.

Repeat this cycle of exercises for as many laps as your fitness levels allow. Each lap takes 3 minutes so 5 laps = 15 minutes of exercise. Make sure you have a clock with a second hand on view or, alternatively, use a timer with an audible alarm.

Skip for 45 seconds

45 seconds of squats OR squat jumps

Skip for 45 seconds

45 seconds of bench dips OR press ups

For the skipping, use any technique you like so long as you keep that rope moving. Two-footed jumps, jogging on the spot, high knee sprints – they’re all good!

For the bodyweight exercises, chose the movement that best suits your current fitness level. If you want, start the workout using the harder variant and then regress to the easier variant as you become more fatigued. Whichever variant you choose (the second option is the harder) make sure you use good exercise technique for both effectiveness and safety reasons.

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