What’s up Wellness Maya community! It’s the first ever challenge 💃💃💃. Skipping Rope Challenge to take you through a 4 week skipping rope workout weight loss/body toning challenge.
Before we get to the challenge let’s talk about why skipping rope deserves a slot in your training regimen.
Why You Should Skip Rope
Now you may be wondering why skipping rope?
You could be doing a million different types of functional exercise, so why throw skipping rope in the mix?
One word. Efficiency.
The number one resource we are all trying to get more of – TIME – is directly linked to your workouts. With a 30 minute skipping rope HIIT workout you can expect to burn somewhere between 300 – 450 calories or more depending on your weight, throughout the course of a day.
Anyhow, it’s true that skipping rope is also a sport, but in our case we are treating it more like a tool. An incredibly efficient fat burning tool.
Skipping can help improve heart & lungs, stamina, flexibility, coordination, balance, rhythm and symmetry. And It is both aerobic and anaerobic and it can also be high impact. This helps to increase bone density and toning of thighs, glutes, hips and calves. Furthermore, It also uses both sides of the brain and body and has benefits for your mental health too.
Benefits of a Jump Rope Workout
Total body – Skipping rope activates every part of your body from head to toe. From your shoulders down to your calves you will experience the burn.
Efficient – Not going to beat a dead horse here, but to reiterate the point made above – the better you get at skipping rope – the more calories you burn in less time.
Fun – The beauty of the skipping rope is that you can always learn new tricks and improve your skillset. There is no plateauing unless you choose to do so. This always keeps your workouts interesting and engaging. If it’s not fun, it’s not sustainable. The more you practice – the better you get – the cooler you feel.
Portable – You can throw it in your bag whenever you leave the house and grab a workout anytime no matter where you are in the world. That means no more gym membership (unless you want one).
Easy to get started – All you need to get started is a skipping rope and the 4 week challenge I posted for you at the end of this article!
Improved agility – If you are an athlete looking to improve your agility and footwork then skipping rope is perfect for you. There is a reason why the best fighters in the world include jump rope exercises in their training regimen.
Improve endurance – Beyond the fat burning effects discussed above, you can expect to experience a significant improvement in your endurance as well. All without leaving the driveway or parking lot outside your home, worse still your living room.
Low risk of injury – Compared to most forms of exercise jumping rope is extremely safe. You are hopping an inch or two off the ground at most if your form is correct, so the risk of injury is relatively low.
Skipping Challenge Tips
Sized Correctly - Make sure you are picking up a rope that is sized correctly for you. Place one foot in the centre of the rope and lift the handles — they shouldn’t go past your armpits.
Outfit - Get a light weight joggers and top, for the ladies make sure to get a sport bra (or better still your normal bra).
Sport Footwear - This is needed to reduce the pressure of landing on your feet and ankle to avoid injury. A light weight sneakers will do.
Purpose and Goal - Set your purpose for joining the challenge and the goal you want to achieve at the end of it, this will help you pull through it.
Lastly, sign up for the challenge.
Scoring the skipping challenge
A challenge needs to be tracked and scored because that helps you track personal performance. And you can do that by keeping a track of your points. It’s very simple, you will get 5 point for each day. And if you miss a day that means no score.
I’ve built you a tracking sheet to make this much easier, all you need to do is download and print it. And stick it to your fridge or a surface your will see all the time.
Download the Target Guide Sheet
Use the skipping challenge target guide below to check your skip target each day. You can do them in blocks of 50 - 100 or whatever you fancy, the key is to SKIP every day.
Skipping Challenge Target Guide 👇
How to Skip
Jump 1 to 2 inches off the floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
If you tire out before you finish the workout you can drop the rope but keep your arms and legs going (this is called Shadow Skipping). Work up to using the rope full-time.
To find a rope that fits, place one foot in the centre of the rope and lift the handles — they shouldn’t go past your armpits.
You don’t have to use a rope!
Shadow Skipping (Alternative to Skipping)
Although this is a Skipping Rope challenge, we understand that some of us either don’t have the skill of skipping or struggle to maintain a constant rhythm.
Well, good news you can still take part in this challenge without a skipping rope. And It is a called Shadow Skipping; it is exactly as it says. You will perform the skipping action imagining you have a skipping rope. Your hands will be at your side, and you will perform the short jumps on your toes while performing a rhythmic circular action with your wrists, as if you were skipping. This is just as beneficial as skipping, there, no excuse. We can all take part.
Looking forward to seeing you join the Challenge 💪💪💪
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