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Lisa Davis
Приєднався 25 вер 2019
I have 38 years experience as a licensed personal trainer. My goal is to help you reach your goals! I cover nutrition, gear, and work out with you!
You Don't Need a Gym to Be in Shape!
This workout is another one you can do without any equipment, except a jump rope. I was traveling again. This was during my third week in a row out of seven consecutive weeks of travel. I did have access to a gym on this trip, but I couldn’t bear to be indoors when it was so beautiful outside, while it was freezing cold and snowing at home, and it seemed like it would have been a waste.
I am using my trusty 4mm PVC rope from Dope Ropes (links below for 20% off anything on their site), one of the ropes I always take with me when I travel. Other than that, I did have two small towels for a “mat” when on the grass (is that really grass? It is rough and has bugs).
Other than the jump rope for warm up and intervals, I do two sets of compound exercises to try to work muscles all over the body. They’re explained below and in the video. We do those, then a set of jump rope moves, and repeat for a total of three times through everything. Then, don’t forget to stretch all your muscles well.
Jump Rope Links: I'm using a 4mm PVC in the video, but I also use other types, and Dope Ropes keeps me covered. P.S. I pay for my ropes; I don't get them for free.
USA: doperopes.com/?ref=SHz0Y6K9
EU: doperopes-eu.com/?ref=2dUe29Tt
Discount Code: LISADAVIS
THE WORKOUT:
Warm Up with jump rope 5-10 min, or until you are ready to work.
1. 10X: Compound Burpee-Drop down to Plank, do a Push-Up, go into a Pike while toughing your hand to the opposite toe, go back into a plank, while pulling in the knee of the leg you touched. Go back into a Pike, touching the other toe. Plank again with the other knee pulling in. Do one more Pike, then jump in and jump up. (This works the back, chest, Biceps and Triceps in the arms, multiple areas in the legs, shoulders, and core, including the abs.)
2. 10X Compound Add-On-Lying on your back with knees bent and balancing on your heels, do 2 high hip lift/lowers. After the 2nd one, only go 1/2 way down with your hips, then walk one foot away, then the other, and then walk them back in and lay out flat with legs and arms extended. Do one V-Up. Repeat all of the first part again, but when you get to the V, do 2 of them (I did the 2nd one as a wide V, reaching my arms between my legs through, almost to the ground). Repeat again, but with 3 Vs-the 3rd actually being a tuck. On the following round, the 4th V will be a regular V again; the 5th will be another wide V with the reach between the legs; the 6th is another tuck, and so on until the 10th round is a V, Wide V, Tuck, V, Wide V, Tuck, V, Wide, Tuck, and a V. It’s a lot of work, so if you need to change to Cruches, do that, instead. (This really targets the abs, but also the back and Hamstrings, and even the Glutes.)
Jump Rope Set 1: Do 1 front Heel Tap and 3 Basic Bounces (BB) 10X, then do 1 Knee lift and 3 BB 10X. Repeat with 9X, then 8 of each, 7, 6, and so on until you do just 1 of each.
Repeat Compound Exercises 1 and 2
Jump Rope Set 2: Do 1 Side Toe Tap and 3 BB 10X, then 10 Foot Shuffles. Then do 9 of each, 8, 7, etc. until just 1 of each.
Repeat Compound Exercises 1 and 2 one more time
Jump Rope Set 3: Do all 4 of the JR moves from before: 1 Front Heel tap, 3 BB 10X, then 1 Knee Lift and 3 BB 10X, then 1 Side Toe Tap and 3 BB 10X, and 10 Foot Shuffles. Take a very short break, just to reset, and repeat all with 9 reps each, a break, then 8, 7, etc. all the way to 1 of everything.
Once done, stretch well and make sure to drink plenty of water and be proud of yourself. Seriously-take a moment to pat yourself on the back for a job well-done.
I am using my trusty 4mm PVC rope from Dope Ropes (links below for 20% off anything on their site), one of the ropes I always take with me when I travel. Other than that, I did have two small towels for a “mat” when on the grass (is that really grass? It is rough and has bugs).
Other than the jump rope for warm up and intervals, I do two sets of compound exercises to try to work muscles all over the body. They’re explained below and in the video. We do those, then a set of jump rope moves, and repeat for a total of three times through everything. Then, don’t forget to stretch all your muscles well.
Jump Rope Links: I'm using a 4mm PVC in the video, but I also use other types, and Dope Ropes keeps me covered. P.S. I pay for my ropes; I don't get them for free.
USA: doperopes.com/?ref=SHz0Y6K9
EU: doperopes-eu.com/?ref=2dUe29Tt
Discount Code: LISADAVIS
THE WORKOUT:
Warm Up with jump rope 5-10 min, or until you are ready to work.
1. 10X: Compound Burpee-Drop down to Plank, do a Push-Up, go into a Pike while toughing your hand to the opposite toe, go back into a plank, while pulling in the knee of the leg you touched. Go back into a Pike, touching the other toe. Plank again with the other knee pulling in. Do one more Pike, then jump in and jump up. (This works the back, chest, Biceps and Triceps in the arms, multiple areas in the legs, shoulders, and core, including the abs.)
2. 10X Compound Add-On-Lying on your back with knees bent and balancing on your heels, do 2 high hip lift/lowers. After the 2nd one, only go 1/2 way down with your hips, then walk one foot away, then the other, and then walk them back in and lay out flat with legs and arms extended. Do one V-Up. Repeat all of the first part again, but when you get to the V, do 2 of them (I did the 2nd one as a wide V, reaching my arms between my legs through, almost to the ground). Repeat again, but with 3 Vs-the 3rd actually being a tuck. On the following round, the 4th V will be a regular V again; the 5th will be another wide V with the reach between the legs; the 6th is another tuck, and so on until the 10th round is a V, Wide V, Tuck, V, Wide V, Tuck, V, Wide, Tuck, and a V. It’s a lot of work, so if you need to change to Cruches, do that, instead. (This really targets the abs, but also the back and Hamstrings, and even the Glutes.)
Jump Rope Set 1: Do 1 front Heel Tap and 3 Basic Bounces (BB) 10X, then do 1 Knee lift and 3 BB 10X. Repeat with 9X, then 8 of each, 7, 6, and so on until you do just 1 of each.
Repeat Compound Exercises 1 and 2
Jump Rope Set 2: Do 1 Side Toe Tap and 3 BB 10X, then 10 Foot Shuffles. Then do 9 of each, 8, 7, etc. until just 1 of each.
Repeat Compound Exercises 1 and 2 one more time
Jump Rope Set 3: Do all 4 of the JR moves from before: 1 Front Heel tap, 3 BB 10X, then 1 Knee Lift and 3 BB 10X, then 1 Side Toe Tap and 3 BB 10X, and 10 Foot Shuffles. Take a very short break, just to reset, and repeat all with 9 reps each, a break, then 8, 7, etc. all the way to 1 of everything.
Once done, stretch well and make sure to drink plenty of water and be proud of yourself. Seriously-take a moment to pat yourself on the back for a job well-done.
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Відео
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Amazingly skillful. I’m still just doing the basic bounce. I’m 11 months in and my heart rate struggles to break 130 now because I’m used to it. I need to try some of these progressions, but the thought trying to learn them in the gym with people around is pretty intimidating.
Seriously… I can’t even find a parking spot at my gym lately
No kidding!
Gym equipment is surely nice, but you can get and stay strong with body weight exercises, too.
Awesome! This is so inspiring! I hope all 57 year old women watch this and start jumping rope.
Thanks so much
It's so much fun!
@@tinalewis6782 yes!! Way more fun than many (most) other types of intense cardio.
Wow You are a good jumper
You’re kind! ❤ thank you
@lisadavisbodyconstruction ja I teached students jumping rope in school
@@ijungkim8073it’s such a good thing to learn for a lot of reasons.
I’m practicing. Haha
Cool!
Oh, no! How’d that one get in there twice!? Maybe it’s just that good.
Thanks!
You’re welcome!
I’m always getting injured with running… I feel that problem
Injuries happen, but it’s a lot less-often when you cross-train, that’s for sure.
I began jumping rope in my apartment complex parking lot in 2020. People would come out of their apartments and stand in the parking lot to watch me. Granted, people were really bored during the lockdown, but it was a weird feeling being a spectacle. However much I didn't like it, it didn't stop me from practicing jump rope. I'm so glad you didn't let the guys stop you from working out. Likely, they were just bored, too. (Even today, if someone negatively comments on my jumping, I stop and hold out my jump rope and say "Here, you show me how it's done." That stops them.)
That’s awesome! I love your way of dealing with them. My husband made up an acronym: DLOLYF-Don’t Let Others Let You Fail. That comes to mind when I get worried about what other people think.
@@lisadavisbodyconstruction I love it!
Let me know if you like this type of workout. ❤
Hey thanks for your purchase and support! We appreciate your business!
You’re welcome ❤
The intro is definitely less than 30 seconds!
I would definitely put up there that it increases fast twitch muscle fiber density!
Did I miss any? Would these be your top 5?
Try this one and let me know how it goes.
Hi it’s Bridger
Hello, Bridger.
Did you just whip yourself? 😂
Yes. Yes, I did and it hurt a lot.
I want to say the 25 year old myself
😂😂😂
Haha the wizard behind the curtain 😂
Hey - The Sound of Music was recently on TV. Maybe do that one! 😂
Good idea!! I’m already thinking of moves. Haha
Amazing how exercise can boost our energy and mood!!
Yes! Thanks for the comment. I hope other people your comment and try it.
The 'mic release' and it's younger, spicier cousin 'the mamba'.
Love it! And I’ve never even thought of the mamba as his younger, spicier cousin!
Nice!
Thanks!
When I started this workout I felt exhausted and grumpy from a long day. But by the end I felt SO much better. Some days working out is just about the mental side!
I’d love to be able to boxer jump. I’ve been doing regular bounce for 10 months now. Can’t seem to get the hang of boxer jump.
Good move! I’ll share tips on that one, for sure!
Currently working on the “southpaw”. Double side swings are my favorite so far!
Noted! Thank you for the comment.
I’d like to learn the mic release 🫠
I’ll need to make a tutorial on that, too.
I’m always learning and practicing
Jump rope can go anywhere.
Cardio and weights do the trick to get you fit!
These workouts are intense!
I always do.
I’m tired, but I’m headed to the gym…
Don’t knock it til you try it
This method works for me every time.
I do this kind of thing most days and it’s made all the difference!
Practice makes you better.
Don’t put it off any longer!
Get some good tunes and jump for your workout.
So what’s your reason?? To keep posting videos?😊
I am hoping to reach people who think they’re too old to work out hard and get better results. So many people think that I’ve we get to “a certain age” we just let ourselves go. ❤
I currently jump rope at the same spot every week at my local park. This video reminded me that there are endless places where I can jump rope. I'm sure this will help with the feeling of monotony during my workouts (not that I ever get bored of skipping rope, but a change of scenery is fun & healthy)
I love it! I think it’s a great thing to overcome worrying what anyone else thinks in our quest to reach our fitness goals. I’ve seen too many people hold themselves back by worrying what others think.
I did a kickboxing circuit on the beach in Texas once. I’m sure that was quite the laugh for everyone else since it was probably my second time trying kickboxing.
Yes! Awesome! Whenever people scoff at anyone doing something like that, I notice it’s not someone who’s good at it. I’ve never seen a serious runner scoff at a new runner, for example and if it is, who cares? Good job!
Glad I found this highly underrated channel. Jump rope is my favorite exercise. Thank you for your insight, Lisa!
@@skybelowus_ you’re my people! Yay! I think there are few of us out there in the wild.
@@skybelowus_ and thank you for the kind words.
Awesome❤️🔥
Thanks for the kind word❤
Not worried about aging when my mom can do this ha
I have a video of a jump rope breaking mid jump on me 🤦🏽♀️ it’s not any professional jump rope but I’m looking forward to being good at it like you!
@@Crochetedbuddies that has to be a cool video! You’re on the right track-keep practicing and you’ll get there. I just use PVC ropes most of the time. (4 and 5 mm)
What’s sad is that the video was really bad quality bc it was on my brothers iPad lol
@ dang. I’ve had them break before, but not on camera. And not the ones I use, now. (Dope Ropes)
By none professional I mean it was a kids jump rope, my mom got it out of a mystery box, it’s a light up one lol
@ even more fun! Haha