Are you Skipping Cardio? Or are you Skipping for Cardio? Cardio training is nothing new. Any activity you perform with the purpose being to raise the heart and respiration rate we can consider cardio. There are loads of things that get your heart rate to elevate like the public speaking, tax season, flying by a speed trap on the highway or watching a movie with ScarletJohanssonand Ryan Reynolds. For this episode we will stick to exercises performed with cardiovascular performance enhancement as the primary goal. Now how and how long you perform these activities can be the difference between heart health and heart failure! My favourite form of short bout cardio is skipping rope!
Skipping could be one of the best exercises ever invented in the history of mankind. Im not one for making bold statements so I won’t go over the top on this one. Simply put, skipping could be the cure for diabetes, cancer, delayed onset loneliness and the plague. Okay so now you know I like skipping but why Jay? Skipping is a self limiting exercise which means that you will stop skipping once you are fatigued or you lose your form. This makes it a pretty safe activity for all ages and income brackets. Skipping elevates the heart rate and can be used as a HIIT (High Intensity Interval Training) or using different tempo and cadence it can be performed for longer more moderate cardio bouts. It is fantastic for developing timing, rhythm, athleticism, agility and coordination. Skipping can also enhance power outputs in jumpers or any athlete using their legs as a source of power. It is plyometric in nature and can help you develop cannon ball calves that look like 4 litre jugs of milk hanging from your knees.
I like to add 30sec to 1min skipping bouts in my circuits or any time in a session I am looking to crank up the heart rate. I developed a Skipping Challenge for my athletes to encourage them to skip as fast as they can while developing various skipping skills.
I have created a YouTube video Coach Glass Skipping Challenge Video
to help you learn some new skipping skills and motivate you to master the art of speed skipping. My challenge to you is to perform the following sequence of skips as fast as you can. The 30 Second Skipping Club is a very small group of super star skipping phenoms that have completed the entire sequence in under 30 sec. Want to be a part of this elite group? Video tape your Skipping Challenge and post it on your social media with #30SecSkipClub #BeatTheCoach
Here is the Skipping Challenge Elements:
20 High Knees/Freestyle
20 Side Skiers
20 Forward & Backs
10 Double Unders ( **or 20 Freestyle for those who struggle with Doubles)
You can start the event with a casual skip to get your rhythm. Once you start your 20 High Knees the clock starts. The clock stops once the rope passes under your feet on the 10th Double Under. I recommend you use a partner or film it and stop watch it afterwards. You can use any rope you like although I personally like speed ropes like the @performbetter First Place Speed Rope. You can purchase them at http://performbetter.com
and use “COACHGLASS” in the discount box at checkout to get 15% off you entire order.
By the way we have a new sponsor! @TravisMathew clothing company! They are the coolest brand in golf and now the coolest brand in fitness. I am really excited about having #TM as a sponsor. So let them hear from you. Tweet out how you love the #CoachGLassPodcast and @TravisMathew. Follow @kvest3d and check out their new NEXT Program for the KVEST and KPLAYER! If you want to receive my new Advanced Dynamic Warm Up and High Threshold videos? Go to coachglasslive.com
and we will send you the members only videos and a printable PDF of all the exercises to throw in your bag! Want to come and see the Coach Glass in person? Ill be in Atlanta July20-21 for @mytpi Level 1! And as always…..#DreamBig #OverDeliver #BeUndeniable Cheers! Coach Glass