How has your week been? It seems to have zoomed past since Monday was a holiday here in BC, but nevertheless I’m super grateful for another fun weekend ahead. Tomorrow I’m headed to hot yoga (which is starting to become a weekly craving – it feels SOOO good), and on Sunday I’ve signed up for a gymnastics class at the gym where I did my Crossfit foundations course. I’m the furthest thing from a gymnast and the complete opposite of flexible, but this class is intended to help newbies like me learn to do things like headstands, L-sits and ring dips. There’s plenty for me to learn here so I’m looking forward to being humbled and probably having a good laugh at myself in the process!
Work It Out
In addition to my goal for the year of being able to do 10 unassisted pull-ups, there’s a new one on the list and that’s to able to do double unders. In case you’ve never heard the term before, a double under is where you’re skipping, jumping once for every two times the rope passes under your feet. I’ve whipped myself about a million times over the past couple of weeks trying, but I’m determined to get this one figured out!
Double unders also inspired the workout I’ve got for you today, but don’t worry – I can’t do them yet and you don’t have to either. (Unless of course you want to, and in that case, go for it!) There’s jumping, skipping, shuffling and sprinting, and in order to do it all you’ll need to be fast on your feet.
The Fast Feet Workout
Grab a skipping rope and a box (or bench), and set up near a bike or treadmill. Alternatively, take the sprints in the last portion of the workout outside. Do all of the exercises below as fast as you can with good form, resting only as needed. Stretch out and rehydrate when you’re done, and congratulate yourself on crushing a killer workout!
For the up-and-over box jumps with burpees: Position yourself in front of a box and jump up on top of it. Step down off the other side and do a burpee alongside the box. That’s 1 rep. Turn around and jump back over, doing another burpee for rep 2. Continue back and forth.
For the side shuffle with tuck jump: Take a stance just outside of shoulder width and lower down into a shallow squat. Shuffle to the right 3 times, then do a tuck jump. That’s 1 rep. Shuffle left and jump again, repeating for all 10 reps.
Turn It Up
I’m a big One Republic fan and in most cases I like their original songs better than any remixes. Recently though, I stumbled across the Seeb Remix of Kids and am loving it as a running or cycling song. Think chilled out, but still with plenty of energy and drive to keep you working. Enjoy!
Can’t see the video? Click here.
Have A Read
- 11 reasons every woman should lift weights – via Mind Body Green
- 15 dance-inspired burpees you’ll actually like doing – via Shape. Watching this video made me laugh because I can’t actually imagine myself doing some of them in public, but I guess that just means you’d get an even better core workout while doing these burpee variations. 😉
- What you can learn from the daily routines of top performers – via Outside Online
Now over to you! Let’s hear… what’s one thing you were really grateful for this week? AND… can you do double unders? Any tips for me?