REPLACE YOUR WORKOUT WITH THIS FAT BURNING CIRCUIT!

REPLACE YOUR WORKOUT WITH THIS FAT BURNING CIRCUIT!

Hey! Is it possible to feel something you can’t touch?

Well I can guarantee you that the skipping rope is something you feel long after you have put the rope down!

If you are wondering how you can transform those tedious and boring workouts you’ve been doing into something WAY more fun…such as going down a roller coaster at TOP speed? If so, then keep reading!

Ok, so call me crazy but there’s something really cool about freestyling the skipping rope that can tap into important body systems that will help you build muscle and burn fat. The anaerobic and the aerobic system are 2 systems that are directly involved when we incorporate the skipping rope. In more simple terms, the more intense and explosive your skipping workouts are will determine how likely you are to use the anaerobic system. The benefits of this include an increase in fat burning in a shorter period of time, as it creates more demand in energy from your body which translates into a greater need for epoc – excess post oxygen consumption, or poetically named “afterburn effect.” By popular demand it puts your body in a higher metabolic rate for a longer period of time and requires more time to bring your energy back to normal. This then results in an increase amount of fat burning post exercise! An example of this would be high knee jumps with the COREFX Thin-Grip Speed Rope.

OREFX Thin-Grip Speed Rope

 

 

 

 

 

 

 

 

 

 

 

 

Before You Jump:

  1. Maintain your balance by looking straight ahead.
  2. Maintain an upright posture.
  3. Maintain your weight on the balls of your feet.
  4. Jump only high enough to clear the rope (approx. 1 inch off the ground).
  5. Land lightly on the balls of your feet.
  6. Keep your elbows near your sides.
  7. Maintain your elbow joints at a 45-degree angle.
  8. When turning the rope, make 2-inch circles with your wrists.
  9. Do not sacrifice good form for speed.

Alternating Single-Foot Jumps:

Once you’ve gotten comfortable jumping with both feet at the same time, try alternating feet, like you are jogging in place while the rope passes beneath you on each step. It will take some practice to get the hang of this, and it may feel awkward at first, but in time you should feel just as natural jumping in this fashion as with both feet together.

In addition, to alternating feet on every jump, I recommend practicing repeated single-foot jumps. For example, perform two left-foot jumps followed by two right-foot jumps. Again, stay light on your feet and keep your weight toward your toes.

Now that both your form and technique is where it should be, it’s time to take things to the next level! To burn fat, it is important to incorporate a plyometric form of training which involves explosive movement, which can further increase the oxygen demand for the body, and allow for you to rely on your good buddy the anaerobic system! Your goal is to jump with your feet 1/4 to 1/2 inches off the ground, while moving the rope around your head and under your feet at a comfortable pace.

How to complete high knee jumps:

  1. Jump up knees first and tuck your knees to your chest
  2. At the same time while holding onto the handle bars of the rope complete a revolution so the rope goes over your head in the front forward direction and under your feet.
  3. Repeat this without pausing for 30seconds -60seconds (rest for 20-30seconds in between and repeat x10.)
  4. To make this easier include small jumps in between each knee tuck where your feet only get off the ground 1/4 to 1/2 inch to catch your breath and prepare for the next knee tuck.
  5. To make this harder you can complete a double revolution with the skipping rope so that the rope travels up over your head and under your feet 2x before your few touch the ground after your knee tuck.

For all of your training levels there are a variety of skipping ropes that will fit your specific needs and help you achieve your goals!

COREFX Thin-Grip Speed Rope:
Designed for speed with it’s ultra-thin cable bushing design, improving spin control and efficiency! Easily adjustable to custom suit you for optimal performance!

COREFX Thin Grip Speed Rope

 

 

 

 

 

 

 

COREFX Soft Grip Speed Rope:
Designed for the ultimate comfort with it’s lightweight handles and ergonomic grip! Easily adjustable to fit to your body and your needs!

CORFEX Soft-Grip Speed Rope

 

 

 

 

 

 

 

 

COREFX Speed Rope:
Designed for optimal grip with it’s TPR web non-slip handles. Features adjustable rope length with it’s removable handle caps!

CORFEX Speed Rope

 

 

 

 

 

 

 

COREFX Double Under Speed Rope:
Designed for CrossFit double unders and speed jumping. Made from ultra-thin cable encased in vinyl with a unique handle connection point for maximum rotation speed!

COREFX Double Under Speed Rope

 

 

 

 

 

 

 

 

Remember, the next time you are deciding between going on a roller coaster, or hanging with some friends you’ll be glad you chose the skipping rope and a corner in the gym, trust me.

It’s GO TIME. Let’s see what you can do!

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This is a guest post featuring: Master Trainer, Jason Christo

Jason Christo is a Master Trainer and health and wellness author of over 10 years, that has helped people around the world realize their health and body goals. This former semi professional athlete has a degree in psychology which he has used to expand into his fitness business with an approach that always includes motivational and empowering components specifically designed to give his clients the edge. He is an outside the box trainer that tests the limits of what people think they can achieve in order to get them to places they never thought possible.

Facebook: Jason Christo
Instagram: jason_christo 
Website: jasonchristo.com

 

 

 

 

DECREASE THE RISK OF INJURY & INCREASE OVERALL PERFORMANCE!

FEELING THE BURN

Have you ever finished a leg day, and your legs are burning? Similarly, do you often feel that when a specific muscle group is burning, this can affect your entire body making you feeling like you have been hit with a sledge hammer that’s been set on fire?  If the answer is yes, you can thank the lactic acid formation that occurs during anaerobic training.

Pain- not using CFX High Density Foam Roller

 

 

 

 

 

 

 

 

 

 

 

 

ANAEROBIC TRAINING

Anaerobic training is a less efficient system than the aerobic system, although it allows you to perform and train when oxygen is not available to use as energy. Therefore, the body uses glucose and glycogen in the glycolytic system which can only withstand a certain threshold until the body cannot continue to perform. This is due to the accumulation of lactic acid that has occurred quite quickly when using this system, and eventually ATP or energy production slows down.

Point blank, your muscles give out because it cannot keep pushing the same weight and maintain sufficient energy, which is a GOOD thing. This means you are building muscle! However, usually the day after and even up to 3-4 days after you might notice your body is screaming in the form of uncomfortable aches and pains. The delay in muscle soreness is called delayed onset muscle soreness and can happen to anyone engaging in exercise from long distance runners, to weight lifters, to high intensity trainers!

THE SOLUTION!

I have a solution for your aching muscles, you know I wouldn’t leave you hanging! The COREFX High Density Foam Roller is a great recovery tool to help mitigate the muscle soreness impact the following days. When you use the foam roller, consider it like clearing out unwanted waste from your life like a girlfriend or boyfriend that’s been causing you distress for way too long, (shoot I’ve already said too much!). Anyway, the fascia is a thin sheath of fibrous tissue that encloses the muscle. Without proper movement, the fibers will not form in the correct pattern, therefore creating pain and inhibiting movement.

Using a foam roller helps to smooth out these connective tissues as well as break up the lactic acid that accumulates in your body after working out. Foam rolling regularly can improve your hamstring flexibility, balance, decrease fatigue and reduce your likelihood of being sore! Try rolling out 10 minutes prior to exercise and 10 minutes after. Just as an added bonus practicing a regular rolling regime can help you lengthen muscles and tap into stabilizing muscles like your core, inner thighs and obliques. This may even improve your posture and provide you the height advantage you’ve always wanted by decompressing your spine and other joints!

CFX High Density Foam Roller

 

 

 

 

 

 

 

 

LAST THING TO REMEMBER!

I think we all know that in order to see results, soreness is a part of the game. Although feeling like you got hit by a sledge hammer that is on fire sucks!! Having a tool in your recovery arsenal that can save your body against this onslaught of severe pain is a sure way too improve your performance and your overall results! it’s time to start rolling out!

COREFX High Density Foam Roller

 

 

 

 

 

 

 

 

 

 

 

 

—————————————————————————————————–

This is a guest post featuring: Master Trainer, Jason Christo

Jason Christo is a Master Trainer and health and wellness author of over 10 years, that has helped people around the world realize their health and body goals. This former semi professional athlete has a degree in psychology which he has used to expand into his fitness business with an approach that always includes motivational and empowering components specifically designed to give his clients the edge. He is an outside the box trainer that tests the limits of what people think they can achieve in order to get them to places they never thought possible.

Facebook: Jason Christo
Instagram: jason_christo 
Website: jasonchristo.com