Both warming up (1:44) and cooling down (6:43) are essential parts of a workout, even when it comes to jumping rope. However, a lot of people don’t do them or don’t take them seriously.
In this video, I go over the importance of warm-ups and cool-downs. I also put together a circuit for each, making it easy for you to incorporate them into your jump rope workout.
Be sure to take care of your body! Live and use your body in ways that honor and glorify God! A challenge that shouldn't be taken lightly!
NOTE: Be sure to consult your doctor before performing any physical activity, and once you start, always listen to your body!
(3:57)
WARM UP BEFORE JUMPING ROPE (Follow Along):
• Wrist Circles and Wrist Up/Downs - 10 (5 ea. direction)
• Ankle Rolls - 10 (5 each direction/each foot)
• Arm Circles or Arm Swings - 10 (5 ea. direction)
• Calf Raises - 10
• Air Squats - 10
• Push-Ups - 5
• Front Lunges - 10 (5 each leg)
• Jumping Jacks - 20
*Rest for 30 seconds in between circuit
*Repeat circuit 1x
(8:06)
COOL DOWN AFTER JUMPING ROPE (Follow Along):
• Shin Stretch
• Calf Stretch
• Hamstring Stetch
• Quad Stretch
• Glute Stretch
• Hip Flexor Stretch
• Low Back Stretch
• Shoulder Stretch
* Hold each stretch for 20-30 sec.
* Repeat circuit 1x and/or add in lacrosse ball/foam roller
(13:14)
LACROSSE BALL AND FOAM ROLLER SUGGESTIONS:
• Lacrosse Ball - bottom of feet, calves, shins, back, glutes
• Foam Roll - upper back, lats, hamstrings, calves, IT band
DEVOTION (0:31):
1 Corinthians 6: 19-20 - “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”
Read more about this devotion on either my Instagram, Facebook, Pinterest or, website (links below).
BE SURE TO SUBSCRIBE TO MY CHANNEL for more jump rope tutorials and workouts!
Thanks for your support, have a blessed day and let’s get training!
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Pinterest: / jumprope_revival
Website: jumproperevival.com
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OTHER FAVORITE JUMP ROPES:
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MORE JUMP ROPE VIDEOS:
7 Basic Jump Rope Tricks:
www.youtube.com/watch?v=0duiS...
Jump Rope Form - Top 10 Tips For Beginners:
www.youtube.com/watch?v=1qeIo...
5 Minute Beginner Jump Rope Workout:
www.youtube.com/watch?v=_1GKv...
Total Body Jump Rope Workout:
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7 Min. Jump Rope + Leg Workout:
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Video Created and Edited by Jayson Boesman: / jaysonboesman
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