10 Minute Jump Rope Skipping Workout: Full Body Workout Challenge: Part 1

Hi Everyone!

Today's workout is a Jump Rope Workout. One round takes 10 minutes, and it can be repeated. This workout can be done as a warm-up, as a full workout, or in conjunction with other workouts. 

I tried something new with filming workouts, and filmed a three part workout series. This is Part 1. Part 2 is a Stability Ball exercise routine, and Part 3 is a 20 Minute HIIT. 

I kept the three videos separate so you can continue to mix and match, and make them fit your day/schedule. You can do each exercise routine separately for rounds, or combine them all for a 40-minute full body workout routine. I will be combining all three workouts into a Full Length 40-Minute Workout Video and post it later this week. 

The schedule for the week would look like this:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

You can incorporate rest days in between as needed. 

Let me know what you think of the new format I am trying in the comments below or on Facebook. 

Have fun!
Melissa




Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Traditional Sun Salutation (Surya Namaskar) and Fitness Fusion Variation: How-To

Hi Everyone!

For tonight's workout I kept it very simple and did 10 Sun Salutations. 

Sun Salutations are composed of 9 basic yoga postures. 

• Mountain Pose (Tadasana)
• Upward Salute (Urdhva Hastasana)
• Standing Forward bend (Uttanasana)
• Warrior I/Lunge
• Plank Pose
• Chaturanga Dandasana (Four-Limbed Staff Pose)
• Upward Facing Dog (Urdhva Mukha Svanasana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Chair Pose (Utkatasna)

These poses will give you a full body workout. You will bring your body and spine through a full range of motion that will help improve your flexibility, circulation, and even digestion. 

Anytime you are practicing yoga (or any exercise) you will reap the most benefits by focusing on each pose you engage in. Improving your mind body connection actually improves the physical and mental benefits you get from exercise. 

The video below is the first video I ever posted on my blog. As you can see the website has actually changed names since then! 

For those of you looking for an extra challenge I also posted my Sun Salutation/Fitness Fusion workout, which combines Sun Salutations with weighted exercises. (I stuck to the traditional version tonight). 

I am planning on posting new workouts all week. I am filming a new workout tomorrow evening as soon as I get home. I am re-focusing on my health and fitness, and getting my energy level back up to where it used to be. :) 

I started out this weekend by running a 5K on Saturday, Yoga tonight (Sunday), and getting back to sharing more workouts this week. 

Enjoy! I will see you tomorrow!
Melissa

PS You can also find me on Facebook, Instagram or Twitter. 

Traditional Sun Salutation: 


Sun Salutation: Fitness Fusion: Power Yoga

Running: Warm-Up, Cool-Down, and Strengthening

Hi Everyone!

Today Jesse is taking us through his pre-run warm up routine. He demonstrates the different movements that he uses with the cross country team he helps coach. He also shares some post run stretches, and core exercises to improve your running form/speed. 

Gambit didn't want to miss a photo op. :)

This is really great information to help keep you injury free. Jesse is my running inspiration. He is incredibly talented and knowledgeable about the sport, yet despite his athletic prowess he remains humble. He helped coach me to a love of running. Check out: Running Made Me Cry...How I Became a Runner.

If you have running questions let us know! Post them in the comments below or on facebook. 

Enjoy!
Melissa

Quick Workout

Hi Everyone!

I had big plans for my workout schedule this week, but allergies got the best of me! As soon as I got home from work yesterday I went to sleep, woke up long enough to have some chicken soup (home cooked by my mom!) and then went back to sleep. 

I am feeling a lot better today, but still congested, with lots of sinus pressure. I took a few days off, and although I don't feel 100% I felt well enough to get in a workout. 

I did a 3.5 mile run outside at a comfortable pace, and followed it with this quick workout. This workout is great for runners because it helps strengthen and stabilize the muscles that support running. 

I am planning a good workout for tomorrow. :)

Melissa




Begginer: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Heel Tap Abs
2. Slow Pushups
3. Oblique Hip Drop, Elbow Tap (right)
4. Oblique Hip Drop, Elbow Tap (left)
5. Step Up (right)
6. Step Up (left)

Repeat 1-3X