Winter league is two week away. Soon I will categorize all days of the week as days-that-are-Thursday and days-that- are-not-Thursday.
Since it’s gotten cold here in Lancaster PA I haven’t been doing much cardiovascular work. This doesn’t worry me as much as the fact that I haven’t been doing any lateral movement training. All of my work has been either running or jump rope training.
So that my body will not be totally shocked by stop-and-go movements and my squirrely handler cutting patterns I am now alternating jump rope days with lateral movement days.
Today’s lateral movement workout went like this:
- 5 min jump roping warmup
- 2 min rest/dynamic stretching
I then stretched my jump rope out on the floor and did 3 repeats of:
- 30s skater hops, 90s rest
- 30 s shuffling and touching each end of the jump rope, 90s rest.
I ended with a 2 min jump rope cooldown for a good workout in under 20 minutes.
This workout required only an 8 X 10 ft space in the corner of the gym. It is a great indoor winter workout! I will admit that I had avoided doing it for awhile because I thought I would feel self conscious. But after powering through the awkward feeling of the Olympic lifts, and doing goofy looking core strengthening exercises, I’ve decided any desire I have to blend in is already a lost cause. Besides, why not give all those folks walking on the treadmills a good show?
What will you dare to do in the gym this week?
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Your Questions Answered!
Do you jump rope for 5 minutes straight for your warm up?
Jennie,
Probably not five minutes straight. The jumping rope is just a warm up so it’s not really important how you do it. For my jump rope warmups I’ll commonly do 1-2 minutes of lower intensity jumping with 30s rest. Or I’ll do 30s on, 30s off at higher intensity. Whatever I feel like doing.
On Tuesday CJ and I did this workout with one min rest between exercises and we did 4 repeats. If you plan on doing this regularly, I recommend starting with the volume/times above and progressing from there. The workout above is what I started with last season.
Yeah, I did it yesterday after 20 minutes of jump rope intervals. I don’t really do anything regularly but next time I will try the minute rest rather than 90 seconds. I tend to do different circuits every time I go to the gym but I appreciate seeing what workouts you are doing because it gives me a comparison to know if I am staying in good shape cardiovascularly (I think I just made up that word).