We may be at the the tail-end of the summer but its not too late to get in a few good workouts. Ocky and I are a little obsessed with health and fitness, so expect to see a lot of posts on this subject.Some of the workouts and health tips we post will be our own while others, like this one, will be cool things we find in the ‘Net and want to share.Joshua Holland, a rising model and actor in the Lesbian web series Anyone But Me, took a break from being Madonna’s personal trailer to share a quick and intense interval training routine in the September 2011 issue of Details Magazine.
He calls it the 10-Minute Full Body Jump Rope Workout and he demonstrates it in a series of descriptive photos.
This is perfect for the guys that don’t want to go all the way to the gym to get in a quick one.
The full article and workout on Details.com can be seen HERE.
10-Minute Full Body Jump Rope Workout
00:00-01:00JUMP ROPE
01:01-02:00 CORE”Do 30 seconds of standard plank and 30 seconds of plank dip, which is simply moving your hips up and down while the rest of your body remains rigid.”
01:01-02:00 CORE”Do 30 seconds of standard plank and 30 seconds of plank dip, which is simply moving your hips up and down while the rest of your body remains rigid.”
02:01-03:00 JUMP ROPE
03:01-04:00 CHEST, BACK”Do one minute of push-ups. If you must, drop your knees to the floor for the final 30 seconds.”
03:01-04:00 CHEST, BACK”Do one minute of push-ups. If you must, drop your knees to the floor for the final 30 seconds.”
04:01-05:00 JUMP ROPE
05:01-06:00 CORE”Do 30 seconds of hip lifts. Lie down and raise your feet straight above. Lift your hips three inches off the ground and repeat. Finish with bicycle kicks with legs raised.”
05:01-06:00 CORE”Do 30 seconds of hip lifts. Lie down and raise your feet straight above. Lift your hips three inches off the ground and repeat. Finish with bicycle kicks with legs raised.”
06:01-07:00 JUMP ROPE
07:01-08:00 LEGS”Do 10 front lunges, 10 to the side, and 10 to the rear—all with your right foot. Repeat with the left. Keep alternating this way until a minute passes.”
07:01-08:00 LEGS”Do 10 front lunges, 10 to the side, and 10 to the rear—all with your right foot. Repeat with the left. Keep alternating this way until a minute passes.”
08:01-09:00 JUMP ROPE
09:01-10:00 WHOLE BODY”Do pendulum extensions. Hold your arms in front of you and lean forward while raising one leg. Hold when leg and arms are parallel. Alternate sides and repeat.”
09:01-10:00 WHOLE BODY”Do pendulum extensions. Hold your arms in front of you and lean forward while raising one leg. Hold when leg and arms are parallel. Alternate sides and repeat.”
– Nick D
