The 30 Day Jump Rope Challenge

Habits are one of the most powerful forces in your life.Bad habits can cause you to do horrible things. Things that jeopardize your health, your family and your life.Good habits can propel you to greatness. They’re like snowballs that start off small, then build and gather momentum as they roll.

One of the greatest stories I’ve ever heard about habit formation was about a woman who needed to lose 100 pounds. This woman had no former experience with exercise, but knew she needed to lose the weight. She also knew about the power of habits.

I’ve created a chart that you can print out, so that you can mark off each day during the challenge. This will help keep you accountable. Remember to post it where you’ll see it often.

The 30 Day Jump Rope Challenge Workout Download Sheets <==

that she knew she could achieve. Her first goal was to consistently set out her workout clothes on her dresser each night before she went to bed. She did this for one week straight, and congratulated herself for achieving this goal.

In the second week, she continued with this habit, but she also set her alarm for the time she wanted to workout. The alarm would go off in the morning, and she would immediately turn it off and go back to sleep. Goal accomplished.

It was in the third week that she actually got up out of bed when the alarm went off, and put on her workout clothes. She did this consistently for the whole week, and gave herself a pat on the back each time she did it.

Each of these goals was small, but they were all accomplished.

In the fourth week, she set out her clothes the night before, set her alarm, got up when it went off, put on her clothes, and drove to the gym. But she didn’t get out of the car. Instead, she drove back home and went back to bed.

These habits were building momentum. They were small wins, but she was accomplishing them.

At the beginning of the second month, she actually stepped into the gym for the first time. By this point, the habit of going to the gym was so deeply ingrained that she found it easy to work out.

Over the course of a year she lost all 100lbs and fell in love with exercise.

Habits rule your life, whether you realize it or not. It’s time to take control of them.

The 30 Day Jump Rope Challenge

I’d like to officially invite you to the 30 Day Jump Rope Challenge. As a community, I want you to join the challenge along with my Facebook Family that’s over 65,000 strong!

The goal will be to jump rope for 5 minutes every single day for 30 days straight.

Jumping rope is one of the greatest exercises for improving cardiovascular and muscular endurance, as well as dropping body fat. I talk a lot about techniques for building strength and muscle, but haven’t proclaimed the benefits of endurance and heart health. These are just as important.

I know how hard it can be to add something else to your routine. That’s why I’m recommending 5 minutes. It’s attainable.

What Are The Benefits of Jumping Rope?

There have been several studies that have found numerous benefits of jumping rope. Below is a great snippet of research taken from MichaelWoodBlog.com.

Led by John A. Baker at Arizona State University, the study divided 92 male students into two groups. Half skipped rope for 10 minutes a day, the other half jogged for 30 minutes a day. After six weeks, the men were administered the Harvard Step Test to measure their cardiovascular gain.  Each group showed an equal level of improvement.

Baker concluded that a 10-minute daily program of rope jumping is as efficient as a 30-minute daily program of jogging for improvement of cardiovascular efficiency.

… In another small study, women who jumped rope for five minutes a day over a four-week period were rewarded with lower pulse rates, increased oxygen uptake and a 25% improvement in physical work capacity.

Skipping rope has also been found in other studies to reduce tension and raise energy levels. Subjects in experiments at Illinois University’s Physical Fitness Research Center were studied while skipping rope during a 60 minute, five day a week, ten week period. The results were greater leg and knee strength, increased calf size, better jumping ability, and faster running speed. They were also found to be more agile, more flexible, and their hearts were found to have become stronger.

4 New Steps Per Week

When I trained in Western Boxing, my coach told me to jump rope for long periods of time. When I could comfortably jump without getting tangled I started working on new steps.

 

 

During the 30 Day Jump Rope Challenge, you’ll be incorporating one new step each week.

Week 1: Basic Bounce

The basic bounce involves jumping with both feet on the ground at a rate of one jump per rope rotation. If you’ve ever jumped rope before, this is probably the technique you used. It can be challenging at first. You have to coordinate the timing of the rope rotation with your jump.

Don’t worry. If you stick with the 5 minutes per day, you’ll get it fairly quickly.

This technique focuses on increasing strength in your calf muscles.

Week 2: Alternate Foot Step

During week 2 you’ll continue with the Basic Bounce, but also start to incorporate the Alternate Foot Step. While skipping, you will alternate stepping on each foot during the rope rotation. It’s like running in place, with your feet coming off the ground by only a few inches.

Throughout this week practice moving from the Basic Bounce to the Alternate Foot Step.

This technique increases strength in your calves and hip flexors.

Week 3: Side Straddle

During week 3, you’ll be practicing the Side Straddle. This is the same foot movement as a jumping jack. Your feet will be jumping outwards and back in as you go through the rotations.

By this point the Basic Bounce will be your “go-to” technique, and you’ll be working on transitioning between the Basic Bounce, Alternate Foot Step and Side Straddle.

This technique increases strength in your abductors and adductors (the inner and outer portions of your legs), as well as your calves.

Week 4: Skiers

The last technique that you’ll be working on during the 30 Day Jump Challenge is Skiers. To perform this technique you’ll be keeping your feet together as you jump from one side to the other. This technique also increases strength in your abductors and adductors.

Each technique above will be working your lower and upper leg muscles in different ways. That’s why it’s important (especially during the final week) to practice moving from one technique to the next.

Are You Already An Advanced Rope Jumper?

Have you already been jumping rope for a while? Watch these videos and try out some more elaborate jump rope techniques.

Download Your 30 Day Jump Rope Challenge Chart

I’ve created a chart that you can print out, so that you can mark off each day during the challenge. This will help keep you accountable. Remember to post it where you’ll see it often.

What If My Shins or Ankles Hurt?

Shin splints and ankle pain are two of the most common problems that arise when jumping rope. There are two mobility exercises that will help immensely. You must do them regularly. In the video I show them sitting down, but you can do them standing up if you prefer.

Mobility Exercise 1: Toe-Tapping

Mobility Exercise 2: Writing Alphabet with Your Foot

How Should I Warm Up Before Jumping Rope?

You should always do some basic ankle and knee warm-ups before jumping rope. You don’t need to spend more than a minute in total, but some mobility work will help, especially if you have ankle or knee problems.

The two mobility exercises above will help, as well as marching in place. Marching in place is a good mobility exercise that will help to loosen up the knees before jumping rope.

Inspirational Jump Rope Videos

You’ve gotta see this move at 00:51. Wow!

Could you see this in the US?

My favorite!

I’d love to see a show of hands of who’s in! I’ll be doing the challenge too, because I need to work on my rope jumping skills!

Who’s in? Type “I’m in!” in the comments section below…

-Todd

Credit: photo