Weekend Challenge #2 - Jump Rope Challenge - 4 exercises - 2 sets 50/10

Weekend Challenge #2 – Superbowl Fast and Furious Weekend!....................................................................................................................................................................

This is a Jump Rope Challenge with 4 exercises only. This interval is a 2 set - timed- 50/10 ie: 50 second effort and 10 second rest for all 9 exercise stations. Use a timer! Count your reps – You are competing against me! See my score below: ------------------------------------------------------------------------------------------------------------------------------------------------------------------------ Instructions – Do a 5-10 min dynamic warm up –starting with a 2 min jog. Then jump rope 50/10 x2 (you can use any foot strike you like). If you can try to change it up as much as possible. Then go right into exercise 1 – 50/10 x2 – then repeat the jump rope 2 sets, exercise 2 sets etc. - 18 min workout:----------------------------------------------------------------------------------------------------------------------------------------------------------------------

1-Jump Rope 1- jump 50 seconds – rest 10 seconds and perform 2 sets – ie: 50/10 -50/10. count your jumps and record the both sets. 2 sets

-----------------------------------------------------------------------------------------------------------------------------------

2-EXERCISE one: Alternating Toe Touches – on your back with bent knees. Start with arms over your head. Do a crunch bringing you hands to the toe on the right leg – come back down to start and then repeat on the leg left. Count each toe touch as one. 2 sets------------------------------------------------------------------------------------------------------------------------------------------------------

3- Jump Rope 2- jump 50 seconds – rest 10 seconds and perform 2 sets – ie: 50/10 -50/10. count your jumps and record the both sets. 2 sets------------------------------------------------------------------------------------------------------------------------------------

4- EXERCISE two: Combo push up side jump/side lunge – Perform Traveling pushups, jump up to standing then jump to side, jump back and then do a side lunge. You should then be on the opposite side and repeat. 2 sets-----------------------------------------------------------------------------------------------------------------------

5- Jump Rope 3- jump 50 seconds – rest 10 seconds and perform 2 sets – ie: 50/10 -50/10 “. count your jumps and record the both sets. Count each push up. 2 sets-----------------------------------------------------------------------------------------------------

6- EXERCISE three: Plank (on hands or in a modified plank) with legs up and out. Do a plank – then move one leg up then out then up then back – repeat on other leg. Count each time you

 lift your leg as one. 2 sets--------------------------------------------------------------------------------------------------------------------------------- 7- Jump Rope 4- jump 50 seconds – rest 10 seconds and perform 2 sets – ie: 50/10 -50/10. count your jumps and record the both sets. Count each push up. 2 sets-------------------------------------------------------------------------------------------------------------

8- EXERCISE four A: Right Side Hip drops (in mod or full plank) –Get into a Right side plank. Lift your hips to start. Then bring the hips to the floor and then back up to start. Count each time your hip hits the floor as one. 2 sets-------------------------------------------------------------------------------------------------------

9- EXERCISE four B: Left Side Hip drops (in mod or full plank) –Get into a Left side plank. Lift your hips to start. Then bring the hips to the floor and then back up to start.---------------------------------------------------------------------------------------------------------- Count each time your hip hits the floor as one. You can either have the bottom knee bent (mod plank) or you can have both legs straight (full plank). Note: Keep your shoulders back and stacked on top of each other. Do not round forward. 2 sets---------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Cool Down and stretch for 5-10 min-------------------------------------