info@skip-hop.co.uk
Home News NewsletterBasketCheckoutOrder StatusSitemap
Bookmark and Share
 
skip-hop secure shopping


skip-hop pledge
 

New Year - New You with skip-hop

Posted on Tuesday, 04 January 2011 11:39AM by Jonny Calendar
The skip-hop New Years Workout
Getting into shape for 2011 with skip-hop
New Year – New You

The partying is over and the decorations have been returned to the attic for another twelve months. Other than that new woolly jumper, DVD and some great Christmas memories, all you have to show for the crimbo season is an expanded waist-line, a drop in your fitness levels and a resolute promise to yourself of ’a strict diet and regular visits to the gym from now on‘. Sound familiar?
We’ve all been there. Im sure the extremely cold and snowy conditions proved highly impractical for those of you who enjoy outdoor running. Those of you who appreciate and value a healthy lifestyle and care for your physical well-being will no doubt be looking to return to your exercise and training with renewed vigour in the New Year. If you are a believer in keeping your training varied and challenging, or are simply on the lookout for a highly effective and cheap workout that can be enjoyed by all, then you’re in the right place. http://www.skip-hop.co.uk/skip-shop-c2.html
Before Christmas, we at skip-hop were proud to announce the arrival of our brand new rope. The unique and original design of the skip-hop rope gives the user a high quality and durable speed skipping rope with the option of extended ’trick handles‘ to add-on. These handles enable skippers to develop their rope skills and ability with the added length of the screw-in trick handles. 
With your skip-hop speed, trick or workout rope and enough room to skip safely, you’re ready to burn off all those Christmas calories and begin sculpting a figure that’s fit for 2011.
Having warmed up appropriately to get the blood pumping and stretched accordingly (especially any problematic areas), you can get started.
This is an interval based workout that has been designed for skippers of an intermediate level. Confident and experienced skippers can lengthen the time periods of skipping to enhance the difficulty. The New Years Workout focuses on skipping for a duration in order to get the most out of the anaerobic exercise and then requires an awareness of footwork skills and the ability to carry out these skills whilst feeling fatigued.

The basic format of the workout is as follows;
01:30 seconds Normal skipping
00:15 seconds Side Straddle
00:15 seconds Front Straddle
00:30 seconds Rest

Normal Skipping refers to basic forward skipping which can be carried out in a double (2 jumps for every turn of the rope) or single (only 1 jump for every rope turn) bounce.
Side Straddle is a basic footwork manoeuvre. As the rope passes beneath the feet the skipper bounces with both feet together, then as the rope passes under again the skipper bounces with feet out to either side (shoulders width apart). ’Feet together, feet apart, feet together, feet apart, etc.‘
Front Straddle is another basic footwork manoeuvre. As the rope passes beneath the feet the skipper bounces with both feet together, then as the rope passes under again the skipper bounces in a front straddle with one foot forward. Having returned both feet together and bounced, the skipper bounces in a front straddle with the alternate foot forward.

’Feet together, right foot in front, feet together, left foot in front, feet together, etc‘.
01:30 seconds Normal skipping
00:15 seconds Side Straddle
00:15 seconds Front Straddle
00:30 seconds Rest 
01:30 seconds Normal skipping
00:15 seconds Side Straddle
00:15 seconds Front Straddle
00:30 seconds Rest 
01:30 seconds Normal skipping
00:15 seconds Side Straddle
00:15 seconds Front Straddle
Finish

This is a great rope workout that will improve stamina, rhythm, coordination and timing. If you would like to intensify the workout, you could start by adding a floor exercise during the 30 seconds rest period such as 10 press-ups, sit-ups or squat thrusts.
You can find more workouts with added/less difficulty on the skip-hop boxing workout page.
Happy New Year