Monthly Health Challenge: Jump Rope Challenge
Jumping rope is an excellent cardiovascular exercise that can help in weight reduction
by burning up to 10 calories per minute. Jumping rope can also help you improve
muscle tone in your lower body, hand-eye coordination, and stamina. This great
exercise also reduces the risk of heart diseases like high blood pressure or stroke.
Is there just one way to do a jump rope? The answer is no. Here are four simple
variations that almost anyone could do:
Basic Jump: To do the basic jump, swing the rope over and jump as it passes through your feet. At this
stage, you don’t need to jump high. Just try to get through the rope and landing on both feet.
Alternating Jumps: Swing the rope over your head and jump as the rope passes through your feet.
Instead of landing on both feet, land on the right foot first. On the next turn, land on your left next. When
you do this, you should seem like you’re jogging in place.
Combination Jump: The combo jump is a mixture of the first two moves. First, do the alternating jumps
around 8 times, then quickly shift to the basic jump 8 times. Repeat this pattern until time is up.
Higher Jump: Start off with the alternating jumps, but make sure to raise your knee farther up while
jumping.
For beginners, follow the Easy Track (E). If you are more advance, follow the Challenging Track (C).
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5
(E) 1 Minutes (E) 90 Seconds (E) Rest (E) 90 Seconds (E) 90 Seconds
(C) 3 Minutes (C) 4 Minutes (C) 4 Minutes (C) 5 Minutes (C) 5 Minutes
6 7 8 9 10 11 12
(E) 2 Minutes (E) Rest (E) 2 Minutes (E) 2 Minutes (E) 3 Minutes (E) Rest (E) 3 Minutes
(C) 6 Minutes (C) Rest (C) 6 Minutes (C) 7 Minutes (C) 7 Minutes (C) 8 Minutes (C) 8 Minutes
13 14 15 16 17 18 19
(E) 3 Minutes (E) 4 Minutes (E) Rest (E) 5 Minutes (E) 5 Minutes (E) 6 Minutes (E) Rest
(C) 9 Minutes (C) Rest (C) 10 Minutes (C) 10 Minutes (C) 11 Minutes (C) 11 Minutes (C) 12 Minutes
20 21 22 23 24 25 26
(E) 7 Minutes (E) 7 Minutes (E) 8 Minutes (E) Rest (E) 8 Minutes (E) 9 Minutes (E) 9 Minutes
(C) 12 Minutes (C) 15 Minutes (C) 15 Minutes (C) 16 Minutes (C) 16 Minutes (C) 18 Minutes (C) 18 Minutes
27 28 29 30 31
(E) Rest (E) 10 Minutes (E) 12 Minutes (E) 15 Minutes (E) 15 Minutes
(C) 20 Minutes (C) 20 Minutes (C) 22 Minutes (C) 25 Minutes (C) 25 Minutes
Source: [Link]