Carloie Burning Jump Rope Suspension Training Trio

jump rope suspension training

I like things simple and effective. I like focus, and I like to do things in cycles of three.

If you are looking for a way to get your heart pumping hard enough that you feel like throwing up, try this trio routine designed to give your heart a run for its money, burn a ton of sugar and tighten your core in front and in the back.

Remember to always to check with your doctor before you start this or any exercise routine. There is a pretty good form you should know about which helps write down and keep a record of your fitness level called PAR-Q  which stands for The Physical Activity Readiness Questionnaire.  Remember that it is your responsibility to be aware of your fitness level. Your doctor or your coach isn’t following you around all the time.

Let’s get back to the exercises.

First exercise is good old superman or superwoman.  Work on keeping your glutes tight and a full range of pain-free motion in your shoulder. Perform slow lifts that take around five seconds to complete. Ten of them, if you can manage them takes about a minute.

Next is a plank. Most people think of TRX or other straps when it comes to suspension training. Anytime you keep your body suspended in air, you are doing suspension training.

In a plank, you are keeping your body suspended between your elbows and your feet.

I prefer to do plank on an unstable surface of a Swiss ball or an upside  down Bosu ball. If you don’t have access to these or if you are not ready for that kind of intensity, start with a good old fashion plank.

Remember not to sag and keep your glutes and abs engage as your breath. If you sag or lose control over your abs and glutes, you will hurt your lower back. This is no speculation; it is a certainty.

After you do your plank for one minute, move to any simple jump rope drill you could do. Just make sure you are not jumping on a hard surface like concrete and stop if you experience pain or discomfort.

Jump rope part lasts for two to three minutes.

After that, without rest, return to your first exercise and repeat the cycle four or five times that take about 20 or 25 minutes.

You’ll be out of breath, sweaty and tight.

Abdominal Exercise Equipment

abdominal exercise equipment
Top abdominal exercise equipment is your brain. Next is  your body, followed by a workout journal.

Surprised? You shouldn’t be.

Without conscious, thoughtful planning and a basic understanding of how your muscles work, it would take a miracle to stumble upon an effective ab training protocol. The sheer number of ab machines on the market and thousands of gurus and marketers promoting both the equipment and the way to use it stacks the odds against you.

This is where your ability to think through a problem will serve you. You can begin by answering a simple question.

What is it that you want to accomplish?

If you are after strength, you need machines that allow you increase the resistance. If you want stamina, you need tools that enable you to perform high repetitions without creating muscular imbalances. If you want to lose weight around your waistline, you need to focus on your diet.

Next to brain is your body.

Before you jump the gun and spends anther few bucks on the latest ab machine on the market, try to find exercises that help you get re-acquainted or acquainted with your body. Find ab exercises you can do quickly, easily and safely.

Learn a little about the anatomy of your abs muscles and thinks through the process. Don’t let an actor and actress on TV exaggerate what is good or bad for you.

Abdominal crunch is a perfect example of this.  It is an excellent exercise that is used as an escape goat to sell products. Done correctly, an abdominal crunch could help you get abs of steel. Done incorrectly, it could hurt your lower back and neck.

The process,of learning how to use your body, involves learning how to do things correctly.

The third piece of exercise machine you must have is a workout journal. Your results depend on your consistency in taking effective steps.

A journal could help you see if you are consistent and if not what is interfering with your consistency. A journal also helps you duplicate results by knowing exactly what you did so that you can repeat it.