photo credit: Alison Burke
Hi all! I’m beginning to build a library of workouts that I love (or love to hate) that are quick and dirty but get the job done. My main focus right now is on powerlifting but getting more movement into my day has really given me more energy. So onward!
My favorite conditioning workouts are those that have a set amount of work instead of timed intervals. Timed intervals are great for getting work done too, but mentally, plowing my way through my “assignment” feels easier. I love ladder workouts because even though I’m still working hard, as I work my way down to fewer reps it feels more doable.
Here’s the Jump Around workout. Who’s in? Read on below for a tutorial and modification ideas.
How to Werk It
The pic describes the ladder workout. Just make your way down!
If jumping rope hurts your knees or makes you pee your pants too much, just find an alternative movement that is a little less bouncy. Try a modified jumping jack and kick just one leg out at a time.
If these are too hard, it’s fine to swap out another lunge variation that fits your body. We’re aiming for conditioning here, not annihilation. For a jump lunge, just sink down into a lunge pattern, spring up and land with your opposite foot in front. Back and forth, whee!
Dumbbell Front Squats
No dumbbells? No problem. Just squat, baby. Sit down and back and keep your elbows up if you’re using dumbbells.
Use whatever elevation that will you allow to get your chest really close to your surface. This may be the floor, a bench, a table or a countertop. Find what variation appropriately challenges you. Here’s an example of using a step.
Single Leg Hip Thrust
Find a bench and settle back against it with the middle of your back. Tuck your chin very slightly, drive through your heel as you press your hips up, and aim to get a big squeeze out of your butt cheek at the top of the movement. Lower down almost to the floor, and repeat. Complete all your reps on one side, and then switch legs. If this is too difficult, try doing it as a bridge, laying on the ground and driving your heel into the floor as you bridge up.
Use something heavy, like a dumbbell, to anchor yourself a bit. Lay down on the floor with the weight just above your head and hold onto it. Use your abs to help get your legs over your head and then VERY SLOWLY lower to the ground. Repeat! Remember, the slower you do these, the harder they are!
Go get some work done! Record your time and try to beat it next time. Give it a go and let me know how long it took!