Friday 24 September 2010: JR + PULL/SQ

JUMP ROPE + PULL-UPS/SQUATS

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.

This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of pull-ups and squats so that you perform ten sets of each during the twenty minutes.

You do not have long to perform each set. You also will need extra time to transition from skipping to pulling or squatting and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of pull-ups and squats smaller than you think you can handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Advanced
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Pull-ups
• 30/30 Skipping Rope or Jumping Jacks
• A set of Squats (e.g. Deep Knee Bend, Hindu, Sumo, Lunge, etc.)

Intermediate - Basic
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Partial, Assisted or Jumping Pull-ups or Body Rows
• 30/30 Skipping Rope or Jumping Jacks
• A set of Half Squats

30/30 Interval = 30 seconds work, 30 seconds rest

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