Let’s be honest. Gyms can be smelly, germy, crowded and noisy. There are the obstacles of bad music,  excessive grunters and waiting in line for equipment. So much for stress relief, right? Of course I admit that I only know this because I’ve spent so much of life working and working out in gyms. Don’t get me wrong, they absolutely serve their purpose and are usually necessary for rounding out your fitness goals. But, this month I’m giving you something that will be healthy for your physical and mental health. I’m taking you outside!
If you’ve been cooped up for the last few months, hunkering down and waiting for spring, now is YOUR time. Peaceful bliss, birds chirping, soft grass beneath your feet, a glimmer of sunshine and a smile can all be a part of your workout. I want you to march out the door and put some spring in your step!
This time, the spring comes in the form of hopping, which will work your lower body muscles and raise your heart rate, so you can work on your cardiovascular capacity. Don’t be scared off by the equipment I’m using for this workout. A jump rope doesn’t have to be used to skip rope! I’m introducing you to a non-threatening plan with a jump rope, where you’re guaranteed to never be snapped by the rope! The rope will either be in your hands or on the ground. You can incorporate this once a week to work on agility, strength and aerobic fitness. The whole routine will take you about 30 minutes and should feel pretty intense. I’d suggest using this workout as a replacement for one of your cardio sessions.
So, whether the grass is barely starting to emerge from the snow, or you’re enjoying 70 degree temperatures already, I created a routine you can do in your back yard or at the park. If it is still really snowy, you can even do this workout in your living room.
**Frustration Prevention: Jenny, why all the bothersome jumping side to side and on one foot?
Because we’re working on ankle stability! I’m looking out for you. We care about ankle stability because it is important for injury prevention. All this hard work can be undone if you get hurt and aren’t able to be active. If you’re going to be running around, playing sports and playing with kids and grandkids, your body needs to be ready for sudden movements. If you have strong, agile ankles, you’ll be less likely to get hurt!
Spring in your step workout
Warmup: Enjoy the glorious outdoors. Aka, walk or jog around your neighborhood for five minutes to get the blood flowing! Take in the sights around you. Suck in as much fresh air as you can.
Jump rope circle ski jumps: Put the jump rope down in a circle, connecting the handles to enclose the circle. Hop side to side over the top of the rope, moving around the circle. When you reach the end, turn around and do it to the other side. Repeat 3 times.
One legged jump rope hops: Put the jump rope down in a straight line. Standing on your right foot only, jump over the top of the rope and back again. Continue for 30 seconds. Repeat on the left side.
Jump rope click jumps: Keep the jump rope in a straight line. Straddle the rope. Jump up and touch both feet together over the top of the rope, land straddling the rope again. Continue for 30 seconds.
Jump rope star jumps: Wrap the rope around each of your hands so that when you hold the rope taut in front of you, it is just outside of shoulder width. Keep the rope taut and bring it to shoulder height and keep your feet together. Jump your feet out, like you’re doing a jumping jack. Press your arms straight up overhead, keeping the rope taut. Jump in. Keep that going continuously for one minute.
Jump rope split jumps: Place the jump rope in a straight line. Get in a lunge position over the top of the rope with one leg in front and the other in back. Both knees will be bent and your stance should be wide enough so that your knee is over your ankle and you can see your toe. Gently jump up and switch the front foot. Jump continuously to perform 15 split jumps on each side.
Repeat the circuit three times. Cool down with another five minute refreshing walk or jog around the neighborhood.
*Always consult a physician before starting any new exercise program.
More articles by Jenny Anchondo
Jenny Anchondo is a certified personal trainer though the American Council on Exercise. She is also a journalist and morning news anchor for KOLD-TV, the CBS affiliate here in Tucson. Combining her two passions of writing and educating people about fitness, Jenny is a perfect fit into the Connections for Women family. To learn more about Jenny Anchondo we invite you to read her bio on the KOLD_TV website
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