Happy week one of Spring Slim Down!! We are only a few days into this challenge but you’re already crushing your daily workouts! We are so impressed by all of the hard work from Team LSF this week. During the next 6 weeks, we are going to see some incredible change inside and out! If you’re wondering if it’s too late to join the challenge… it’s NOT! Join us here and jump right in to the best 6 weeks ever!
While the next 6 weeks are about challenging ourselves, we still need to be mindful to take the time to give our bodies love and recover!! When you’re getting in the groove of working out and pushing it, sometimes it’s easy to let that extra 10 minutes of stretching or foam rolling go. Recovery is so crucial to see change in your body and it helps reduce muscle soreness so you can keep up those sweat sessions.
In honor of the first week of the challenge being all about booty, we put together the 5 BEST lower body stretches you can do right after your LSF App workout. Spend some time in each move, we recommend doing them as long as it feels good, but at least one minute, and feel the difference! Another great way to recover is with the 2-in-1 foam roller. Don’t know how to use it? Checkout our favorite foam rolling moves for recovery.
Hi friends! How’s the day going? I hope you’re having a wonderful morning so far. We’re jus hanging
Today on the podcast, I’m chatting with Ashley Fillmore. She’s an online health coach and personal trainer and I love her balanced perspective on living a happier and healthier life.
Here’s what we chat about:
– Background and how she helps her clients
– How to repair metabolic damage after crash dieting
– Tips on prioritizing self care, fitness, and nutrition
– Difference between sustainable healthy changes and quick fixes
Here’s a bit more about Ashley and her background:
Ashley is a leading expert in sustainable weight-loss who helps women heal their metabolism, balance their hormones, and achieve body composition changes that last a lifetime.
Ashley is the Founder and President of Metabolic Fix™, a premium online coaching company that has helped thousands of women finally break free from chronic dieting for good and achieve long-term, sustainable results using the Metabolic Fix Method™.
With a deep commitment to helping women better their lives, Ashley strives to inspire others to embrace a life of health, happiness, and self-love they deserve.
Ashley is a renowned keynote speaker, frequents top-rated podcasts, has a BSc in Exercise and Nutrition, is a certified personal trainer Professional, Nutrition Coach, and Health Educator.
Get 15% off Organifi with the code FITNESSISTA. The green juice and gold powder are my favorites! I also recently tried and loved their protein powder.
I love love love the meals from Sakara Life. Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. I recommend the beauty chocolates and the dark chocolate granola.
CBD has changed my life. It helps so much with my anxiety and sense of calmness. You can read more about my experience with CBD here and use the code FITNESSISTA here to get an extra 15% off your first order. (I love the flavored drops!)
Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
“HOW COW! He doesn’t even look like the SAME PERSON! ”
Meet Aksel, an economics student from Norway who is on a mission to turn into Wolverine.
I think you’ll agree with me in saying he’s more or less succeeded!
Aksel joined NF Coaching a year ago with the goal of losing some weight and building a lot of muscle.
So our very own Coach Taylor helped him do it.
However, pictures don’t tell the whole story.
Before joining Nerd Fitness, Aksel had hit a “rough patch” and knew something had to change in his life.
Here’s how Aksel’s journey went down.
The 4 Keys to Aksel’s Transformation
Aksel used to be an avid swimmer when he was a teenager, even competing in the national swimming championships in Norway.
Then, life happened.
Somewhere along the way, Aksel stopped swimming. Then he more or less stopped exercising. Soon alcohol and pizza began to provide him with most of his “nutrients.”
From all of this, Aksel became depressed.
This continued until one sad day, Aksel’s uncle passed away from cancer. This acted as a “reality check.” Aksel realized his lifestyle wasn’t making him a healthy person.
So he decided something had to change.
After going down a Google rabbit hole, Aksel found Nerd Fitness. He quickly decided that a coach might be exactly what he needed.
So he dived into the Rebellion.
Here are the 4 BIG changes that helped Aksel make progress:
#1) ALL CALORIES COUNT.
From Aksel, “I began getting in shape by tracking everything I ate.
I never knew how many calories were in the food I bought. Why are there so many calories in beer!?!
It was really eye-opening to analyze all the food and drinks in my life. Even ‘healthy’ food is often packed with calories.”
Once Aksel got his head around all this, he made a plan with his Coach.
Aksel still wanted to eat a diverse diet, plus he wanted to be able to have the occasional drink with his friends. However, he started to consider the amount that would help him reach his goals.
Takeaway: you don’t have to count calories, but all calories count. For the right clients, we’ll create a mission to have them track their food intake for a week. This helps to give a full picture of how they’re eating.
Many clients start to naturally behave differently after going through this exercise.
#2) STRENGTH TRAINING CHANGES EVERYTHING.
When Aksel first attempted to get in shape, he decided to start running.
But Aksel’s knees hurt from jogging. So he stopped.
When he joined NF Coaching, he mentioned to us that he wanted to build some muscle. So his coach had him start strength training immediately…since that’s how you build muscle.
It didn’t take long for Aksel to fall in love.
He started seeing results right away, losing body fat that he’d never been able to shed before.
The energy and confidence he gained from strength training propelled him to keep going.
Takeaway: strength training is one of the best things you can do for your body.
As we say around here, a strong nerd is a healthy nerd. No matter what your goals are, being strong will help them.
#3) DON’T UNDERESTIMATE THE POWER OF A GOOD NIGHT’S REST.
If you’re going to strength train, you need to recover.
That means you need to prioritize a good night’s sleep.
“I used to be a zombie before. But developing an actual sleep schedule has probably made the biggest difference in my life. Sleep helps my training. And my training helps me sleep.
I’m not sure I could do one without the other.”
Takeaway: don’t overlook your sleep habits. Proper shuteye really does make everything easier.
#4) HAVING A GUIDE WHO KNOWS THE WAY IS A GAME CHANGER.
As Aksel puts it, “Yes, you can just google most things.
But a coach adapts to you and your goals. It becomes SO MUCH easier when you have someone helping you out.
I was clueless when I started, and although I’m more knowledgeable now, I continue with my coach because I just want to be told what to do. This allows me to focus my brain power on my studies.”
Takeaway: you don’t have to figure this out alone. Yep, lots of people are able to search the interwebz for info and make a plan from that.
However, if you don’t want to go through all that trial and error, a coach can be a great way to progress at a quicker pace.
Through Hard Work, Amazing Things Are Possible
I’m gonna be real with you: what Aksel and his coach achieved is truly incredible.
If I didn’t know Aksel’s coach – and hadn’t seen the progress pictures – I might be a tad skeptical myself.
But once you start to understand all the hard work Aksel put in, you begin to see what happened:
Aksel’s coach made a plan.
Then Aksel went and executed it to a T.
In other words, Aksel put in the work and the results followed.
Here’s the most important thing about Aksel’s journey: he started.
After spending a little bit of time on the internet, Aksel found a program that seemed doable and jumped in.
Yes, he’s been working very hard the last year. But all that hard work resulted from one decision: hiring a coach.
While it might only take 20 seconds, the first step is often the most important one.
You just have to take it when the moment arrives…like Samwise Gamgee.
If you want someone to help you start your journey to leave the “Shire,” we’re here to help.
We have a team of wizards who do this stuff all day, every day:
We have kick-ass Coaches that create custom programs for our clients. For Rebels willing to put in the effort (like Aksel), we get amazing results (also like Aksel).
We offer worldwide accountability and support. If you start traveling again in 2021, your NF Coach will come with you. They’ll assess your new surroundings and build you a custom plan for your new environment.
We check-in and adapt. Your coach won’t just establish a program and walk away. They’ll actually talk to you and make sure it’s working. If it’s not, no problem. We’ll record that information like a scientist and work with you to create a new path forward.
Sound good?
IF you are ready to jump into battle with your own Gandalf in your pocket (through the NF Coaching App, not literally)…
Let’s make a plan for you to be the next Nerd Fitness success story:
For the Rebellion!
-Steve
PS: Seriously, Aksel is awesome. Holy moly.
PPS: Shoutout to Coach Taylor for showing Aksel the way!
Sharing a short and sweet barre ab burner that you can do anywhere! All you need is a mat. Let’s set that core on firreeeeee.
Hi friends! Happy Tuesday! How’s the week going so far? Today I have back-to-back podcast interviews and am going in for a much-needed haircut. A few times lately people have asked if I’ve highlighted my hair and my “highlights” (if that’s what you can call them) are like 9 months old. I’m definitely looking forward to a fresh cut and feeling like a person again.
For today, I have an all-new barre ab burner for ya. The core portion of barre is always intense, so I thought I’d share a quick and fun burner that you can add to today’s workout plans. (Also, if you’re looking for workout ideas, make sure you’re subscribed to my newsletter! I send out a plan each Friday for the upcoming week.)
For all of the core workouts I design, I like to include specific components: flexion, extension, rotation, and stabilization. This super short workout checks all of these boxes and also works all of the major muscles in your core (transverse abdominis, obliques, rectus abdominis, low back, glutes, and inner thighs, which are BFFs with your pelvic floor).
Here’s the workout if you want to give it a try! Subscribe to my YouTube channel here.
12-minute Barre Ab Burner to Work Your Core
To get a full workout, try the above workout after this barre wild card workout. Heads up: if you like barre, I’ll have the details up for Barre Bootcamp 2.0 exactly one week from today! Get ready. 🙂
Have a wonderful morning! Thanks so much for stopping by the blog today and I’ll see ya in the morning!
Hi friends! Happy Monday! How was the weekend? I hope you had a great one. It was a girls’ weekend over here since the Pilot was finishing up a 6-day trip. We had pizza and movie night (Yes Day was super cute), P had a soccer game, BarreU started (!),
and when the Pilot got home on Sunday evening, the fam was here for dinner! Madre, nana, Trevor, Paul, and Nova (Trev’s sweet baby husky puppy) all came over to grill.
Madre grilled a ton of steak and chicken sausages, and I made French fries, maple roasted Brussels sprouts, and we also snacked on brownies, chips, hummus and veggies, and the above rainbow cake. She also brought salsa and tortillas to make tacos with the steak. We enjoyed dinner chatting in the backyard while the girls had a dance party, and then brought out the jumping castle at the end of the night. It was the perfect way to cap off the weekend and I’m feeling refreshed for the week ahead.
I can’t even believe that Easter is next weekend! I feel like the past year has taken forever but also gone by in a blur. It was just LAST Easter and here we are again. If you don’t have your menu planned yet, definitely add Nana’s famous egg casserole to the mix! It’s the best ever.
I’ve kind of been slacking on the preparation front this year and haven’t planned too much. I’d love to hear about your fave Easter basket stuffers!
We always do new sandals and swimsuits (they’re getting these Birks and thesesuits this year), and I’ll add a couple of small toys and their favorite candies.
(We’re all on team Peeps over here.)
Some more ideas:
– These name bracelets (I got the girls these for Christmas and they’re adorable.)
Any fun Easter basket ideas? Any spring traditions you like to do with your fam? Anyone else feeling the spring cleaning bug? I feel like I finally have a chance to empty out the closets and organize ALL THE THINGS.
I hope you have a happy Monday and I’ll see ya in the am with a new workout!
It’s here!! We start Spring Slim Down TOMORROW and we couldn’t be more excited to get this challenge going. The next 6 weeks are going to be absolutely incredible and we can’t wait to see the changes you girls make!
Speaking of changes… we have to talk about nutrition. Our workouts are SO important but to really see a change in our bodies, nutrition has to be high on the priority list. What you’re putting in your body is crucial to your success. We’re making it so easy for you with the Fit For Summer Bundle.
This bundle has the 7 Day Slim Down and the 4 Week Hot Body Meal Plan inside and it’s what we’ll be doing together during the challenge! You’ll be feeling amazing, looking amazing and throughly enjoying all of the delish recipes in the plans!
If you haven’t signed up for the challenge yet you still have time!! Find all of the details and the challenge broken down step by step in this blog post, and if you’re ready to sign up (you need to) join us here!
Let’s do this! Here’s your Spring workout schedule.
Access the Free Daily 10 in the LSF app! Download on your itunes or google play stores.
#LSFFeelinYourSelfFriday: Put on some good tunes and go for a walk!
This week we’re breaking down the top 5 reasons why you can’t keep the weight off. We know it can be SO hard to continue progress that you make, but sometimes, you just can’t figure out why! Check out our new blog post where we’re giving you some insight into what might be going wrong.
Hi hi! Happy weekend to ya! How was the week? It was a great one over here. P was on spring break and we had some fun little adventures together. Also, it was Liv’s first full week back at school! She’s SO happy to be back with her beloved friends and teachers. All good things.
Behind the scenes, I’ve been working hard on Barre Bootcamp 2.0 details and everything for BarreU, which starts this Sunday. In BarreU, I’ll be sharing barre technique tips and a short live barre burner in our Facebook group each day. If you’d like to join in the fun, click here. I’d love to see you in there! BarreU friends will also get an amazing discount on the all-new Barre Bootcamp 2.0 program. Mark your calendars for April 12- that’s when sign up will start here on the blog. 🙂
It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Fitness + good eats:
This banana bread! I bought it at Natural Grocers once, maybe a year ago, and never saw it again. Needless to say, I was pumped when I ran in to buy some vitamins and saw these beauties in the cold section. It’s grain-free, dairy-free, and so dang delicious.
Family run and bike dates! We took the girls to the river walk on Sunday and they rode their bikes while the Pilot and I ran. I’m really try to safely adding mileage, and we did 4 miles – my longest run in a long time. It felt SO good to be out there in the fresh air and sunshine, and the girls crushed it!! I couldn’t believe that they could have gone longer; no one said they were bored or tired. I keep having to remind myself that P is only 5.
Beauty + fashion:
We had such a fun Beautycounter team pop up last night! We chatted about our favorite chess movies and out fave Beautycounter products. It was low-key and such a blast. It’s always fun to virtually hang out with my team and share the BC love with some friends.
Reaching your body goals is a two-step process. It’s not enough to just shed some pounds. You need to lose weight AND keep it off. And that second piece can be especially frustrating.
I know soooo many women who go on these crazy diets and get so excited because they dropped some pounds. But the diets aren’t sustainable. And when they go back to eating like a normal human, the weight comes right back. Ugh!
The good news is that I’ve got all the secrets to help you lose weight and keep it off. And that really comes down to avoiding some of the most common mistakes out there in the weight loss game.
And to help you keep your progress rolling, here are the top five reasons you can’t keep the weight off.
#1: Your nutrition is off
If you’re wondering how to lose weight, exercise is definitely part of it. But girl, nutrition is something you CAN’T forget about. That’s why what you eat is so key to help you both lose weight and keep it off.
If you want to get your diet right, I’ve got you covered! We’re doing this Fit for Summer Bundle to help you do the reset your body needs and then get in the habit of eating well while staying slim. The bundle starts with our 7-Day Slim Down, then transitions into our four-week Hot Body Meal Plan. So you’re basically getting five weeks of FULL meal plans (I’m talking meals, snacks, smoothies, desserts, salad dressings — the works!).
If you want to lose weight and keep it off, you have to get your nutrition dialed in. My hope with the meal plans is that you get in the groove of eating meals that taste as good as they make you feel!
#2: You’re not moving enough
Nutrition is definitely step one when you want to lose weight and keep it off, but exercise is important, too. When you’re getting your sweat on regularly, you kick your metabolism into high gear. Because your body’s working harder, it starts to want nutrients to fuel it instead of junk. Seriously, I swear, it’s twenty times easier to say no to that cupcake when you’re in a regular workout routine.
If you need a little push ot get moving, sign up for our Spring Slim Down Challenge. Seriously, sign up right now!! It starts in just a few days and it’s going to give you six weeks of awesome workouts to do alongside our LSF community. Plus, you get a free 2-day detox plan, a Sweat Starter ebook, lots of recipes, and the chance to win $2,500 worth of awesome stuff!
#3: Your diet is too hard
Alright, let’s circle back to what you’re eating because it really is such a critical part of this whole thing. Even if you know how to lose weight with a crash diet, there’s a difference between that and keeping it off.
And that’s because the only way to maintain your results is to keep your calories under control. Now, I’m NOT talking about some crazy restrictive way of eating. Quite the opposite, actually!
The thing is: when you’re doing a crazy hard diet, it feels that way. You crave a ton of stuff. You’re hungry all the time. It’s just not realistic for you to stay in that state of wanting.
That’s why I’m such an advocate for our nutrition plans! They’re all about eating plenty, but making sure it’s food that fuels you and makes you feel good. When you’re eating enough and it tastes great, too, you stop craving the junk. And that’s HUGE if you want to lose weight and keep it off. So if your diet feels too hard, babe, it’s time to walk away.
#4: You’re starving yourself
This is in a pretty similar vein. I’m actually all for intermittent fasting, but only because it makes me feel good. Everybody is different. If missing breakfast in the morning leaves you totally famished by lunch, you’re setting yourself up for failure. Going into lunch feeling starved probably means you’ll eat too fast. It also means you’ll be more tempted by less nutritious food. Who wants to put together a meal when you’re just trying to fill the pit in in your stomach ASAP, right??
Listen to your body. You should NOT be hungry all the time. Restricting your eating too much can lead to overeating and bad food choices, so it’s your enemy if you’re trying to lose weight and keep it off.
#5: You don’t have enough support
I’ve figured out how to lose weight and keep it off. And you want to know one of the biggest things I’ve learned? It’s HARD. Even now, when I know the way I eat makes me feel SO much better and I’m totally in tune with my body goals, I still get tempted to go for junk or skip my workouts.
But there’s one thing that keeps me focused. It’s you! Seriously, our LSF community is so amazing. If you’re not tapped in with us on Insta, it’s time to join. You’ll get literally thousands of cheerleaders and accountability partners to help you lose weight AND keep it off.
I’m sharing our go-to easy and healthy weeknight dinners that are on repeat in our house and the whole family loves!
With a full schedule from sun up to sun down, I don’t have hours on end to spend in the kitchen when it comes to cooking dinner. These are some of our favorite healthy meals that are on rotation week after week…
This one-pan dinner made in 15 minutes and is packed with protein and flavor. Made with either ground pork or beef, this Keto recipe tastes just like an Asian egg roll but without the egg roll wrapper. The girls gobble it up!
Ina Garten does it again with this perfectly seasoned roasted chicken. It looks and tastes fancy, but is incredibly easy to throw together. It makes delicious leftovers, too! We often serve it with roasted garlic potatoes and veggies.
Everyone in the family loves these delicious vegan burrito bowls with beans, rice and all our favorite toppings. You can make the jackfruit in advance to enjoy in bowls, burritos, or on sandwiches throughout the week, too!
With young kiddos in the house, chicken tenders are alway a hit! These gluten-free and dairy-free tenders are much healthier than the frozen variety, and extra crispy. We usually serve them with sweet potatoes fries and a salad. The girls love to dip them in ketchup or Ranch.
This is one of our go-to dinners: baked salmon, rice (season with rice vinegar and sesame seeds), chopped cucumber, avocado, and seaweed snacks. Top with soy sauce and/or sriracha and feast!
This recipe answers the question “What’s for dinner?” with a simple one-pan meal. A combination of flaky salmon, crispy roasted potatoes and fresh green beans make this a satisfyingly flavorful recipe. It couldn’t be simpler – thanks, Julie!
This easy chicken and green bean stir fry takes just 30 minutes to make for a paleo friendly, protein-packed weeknight dinner that’s great for meal prep. We serve it with rice, cauliflower rice or quinoa.
What’s your go-to healthy weeknight dinner on your repeat in your house?
Even if you’re stuck at home, a jump rope can provide a great cardio workout.
You just gotta know what you’re doing so you don’t keep hitting yourself in the shins.
Have no fear, even if you’ve never touched a jump rope before, we’ll get you started.
We specialize in helping people train from home, with little to no equipment whatsoever. Today, we’ll share with you a beginner jump rope workout routine that you can do anywhere.
If you’re in a hurry, sign-up for ourfree weekly newsletterand we’ll send you PDFs of our “Work Out at Home” guides!
Coach Matt, from our Online Coaching program, guides you through learning how to jump rope in the video above.
Matt breaks down jumping rope into three parts:
The Jump
The Arm Swing
Timing
First up…
#1) The Jump
First, let’s just practice jumping.
Stand tall, feet about hip-width apart.
Then, practice jumping up and down in one spot.
Most of your power will come from your ankle and toes. It’s really more of a “hop” than jump.
If you have trouble with this, Coach Matt recommends drawing some type of “X” or mark on the ground so you stay in one place.
Another tip from Coach Matt:keep a little tension throughout your body. If you’re too loose, you might flail around a bit and get off your mark.
#2) The Arm Swing
Your arms will remain mostly stable when powering the rope. We want to keep the movement narrow, mostly coming from your wrists.
The name of the game with jumping rope is “in control.” Swinging from the wrists will help you maintain control of the rope.
Resist trying to rotate with a lot of elbow movement (try to keep them stable instead).
For the position of your arms, you want your hands out roughly at the height of your hips. Your arms will go downward at about a 45-degree angle.
To start, you might even just try getting the rhythm down with one hand:
Don’t even worry about jumping at first.
Once you’re comfortable swinging from both hands, it’s time to think about putting it all together.
#3) Timing
When you first get going, go slow with the arms, and do two hops per one rope revolution.
It looks like this:
When starting with this position, you might find your elbows flailing out a bit since they’re moving slow. So you’ll have less wrist control.
That’s okay.
Once you get comfortable with the rhythm, try one hope per rope revolution to tighten it all up. You may find it easier to keep your arms and elbows stable moving faster.
Here’s a great point from Coach Matt: as a beginner, the rope itself will be your coach.
If you hit your shins or toes with the rope, something went wrong. Maybe you hopped too high or your elbows went a little off.
No problem. Just accept that the rope is providing you with immediate feedback, and try again.
Getting the rhythm and timing down with a jump rope can be tricky, so hang in there and be patient.
Once you get the feel of it, it’s time to do some workouts.
The Nerd Fitness Jump Rope Workout (With Video Tutorial)
Coach Matt walks you through 5 different levels of difficulty for your jump rope workout.
If this is too much, feel free to increase your rest period. Meaning you can rest for 45 seconds, no problem.
For the next level, we’ll do the same moves, but we’ll increase your single under duration
Jump Rope Workout Level 2:
Single Unders: 45 Seconds
Rest: 15 Seconds
Single Unders: 45 Seconds
Rest: 15 Seconds
Single Unders: 45 Seconds
Rest: 15 Seconds
Single Unders: 45 Seconds
Rest: 15 Seconds
Single Unders: 45 Seconds
Rest: 15 Seconds
Total time: 5 minutes
OnLevel 3, it’s time to mix in double unders.
During our jump interval, you can do every other, so one single under followed by one single double under (1 jump, 2 rotations of the rope).
If this is too tricky, do a double under for every four normal jumps.
Just try to keep it consistent, as this will help your rhythm.
The mission with Level 3 is to get comfortable performing double unders.
Jump Rope Workout Level 3:
Single/Double Under Mix: 30 Seconds
Rest: 30 Seconds
Single/Double Under Mix: 30 Seconds
Rest: 30 Seconds
Single/Double Under Mix: 30 Seconds
Rest: 30 Seconds
Single/Double Under Mix: 30 Seconds
Rest: 30 Seconds
Single/Double Under Mix: 30 Seconds
Rest: 30 Seconds
Total time: 5 minutes
Now that you’re atLevel 4, it’s all double unders, all the time.
We’re going to focus on building power, so we’ll do intervals for 15 seconds, then rest for 45.
Jump Rope Workout Level 4:
Double Unders: 15 Seconds
Rest: 45 Seconds
Double Unders: 15 Seconds
Rest: 45 Seconds
Double Unders: 15 Seconds
Rest: 45 Seconds
Double Unders: 15 Seconds
Rest: 45 Seconds
Double Unders: 15 Seconds
Rest: 45 Seconds
Total time: 5 minutes
With our last workout today, we’re bumping up the duration of double unders to 30 seconds, then resting for the same time.
This might be challenging.
Jump Rope Workout Level 5:
Double Unders: 30 Seconds
Rest: 30 Seconds
Double Unders: 30 Seconds
Rest: 30 Seconds
Double Unders: 30 Seconds
Rest: 30 Seconds
Double Unders: 30 Seconds
Rest: 30 Seconds
Double Unders: 30 Seconds
Rest: 30 Seconds
Total time: 5 minutes
If single and double jumps get boring, have no fear.
We’ll cover additional exercises you can do to level up your jump rope game now.
Feel free to mix and match any of the moves below into your workout.
After a while, your rest period might be normal hops, while your interval period can be one of these sweet moves.
The 13 Best Jump Rope Exercises
Now that you have the basics down on how to jump rope, let’s cover some moves so you can expand your workouts.
#1) The Single Under
This is the most basic jump rope exercise. One hop per rope revolution, both feet together.
Get this down before you move on from here.
#2) Double Single Foot Jumps
Once you get the single under down, try hopping on one foot.
To really test your balance, jump twice from the same foot.
An example beat would go left foot, left foot, right foot, right foot, with one rope revolution between.
#3) Kick Out Jumps
Here, you’ll alternate taking one foot forward every jump.
So while your left is down, your right foot will be kicking out.
You’ll hop and switch feet between rope revolutions. This is trickier than it looks.
#4) Jump Rope Jacks
Your feet will act as they would in a normal jumping jack, jumping wide apart every other hop.
Your arms will stay as they would during a normal single under, so it’s more of a “half jack.”
#5) Twist Jumps
This jump rope exercise is all about rotating your torso.
Your feet will jump together, but will be rotating about 180 degrees from left to right, twisting from your hip.
Your shoulders will stay firm, which will keep the rope in place.
#6) Skiers
The feet will land together for your skiers, but one leg will be in front and the other will be behind.
You’ll alternate leg positions between jumps, in a scissor like motion.
#7) High Knees
Alternate jumping from one leg to the other with your hops. The trick here is to bring your knees up high as you do so.
#8) Butt Kicks
These are much like your high knees, but in reverse, as you’re trying to bring your foot back to the point where it meets your glute (butt).
A good counter exercise for your high knees.
#9) Squat Jumps
If you want to really challenge your lower body, hold a squat position while doing your hops.
Your entire lower body will be engaged for this exercise.
#10) Squat Jacks
Just like the name would suggest, here we are combining our squat jumps with jumping jacks.
To do it, perform jump rope jacks, but land in a squat position when your legs are kicked out wide.
This will get challenging quickly.
#11) Criss Cross Jacks
These are like jumping jacks, but instead of bringing your feet together, you cross one foot in front of the other.
Your feet will go wide, then left in front of right, then wide, then right in front of left, then wide.
After some practice you’ll get the coordination down.
#12) Jump Rope Figure 8
We’re gonna have fun with this one.
This exercise has you doing four normal hops, followed by four twist jumps.
Here’s the fun part: when you rotate, bring your arms together and have the rope do a revolution on the side you’re twisting away from. Alternate to the other side, combining your twist, hop, and whip.
Don’t feel bad if this takes some practice. This is starting to get into the “jump rope tricks” territory.
#13) The Double Under
This is one of the more advanced jump rope moves, as you need to swing the rope under you twice per hop.
Coach Jim walks you through performing Double Unders in this video:
If you get the double under down consistently, you’re no longer a jump rope noob.
Want a workout that will have you doing some of these jump rope moves? If so, check out our new app!
NF Journey will match a workout for you based on your experience level, and will also show you exactly how to use your jump rope.
No guesswork needed, just grab your rope and follow along with the app.
You can sign-up for a free trial right here:
How Do I Choose a Jump Rope? (Type and Length)
There are a couple of things to consider when choosing a jump rope: type and length.
Let’s discuss both.
There are generally three types of jump ropes you’ll run into.
#1) Speed Ropes
This is the most common type of jump rope you’ll come across. It’s also what Coach Matt uses in his videos above.
Speed ropes are lightweight, which will help when doing certain moves like the double under.
Coach Matt’s speed rope has a plastic covering, but occasionally you’ll find these with just the wire. This makes them even lighter. The danger here is that if you hit yourself…it’s with a bare wire…
Ouch.
WOD Nation has a decent coated speed jump rope that isn’t sold out (unlike a lot of other gym equipment).
#2) Beaded Ropes
This rope is probably what you used as a kid on the playground.
Beaded jump ropes don’t tangle as easily as speed ropes and weigh a bit more.
They are also clunkier and will make double unders tougher, but the little bit of extra weight might make them easier for a beginner to handle.
Rogue Fitness has some pretty cool ones to check out.
#3) Weighted Ropes
For more advanced jumpers, we have weighted ropes.
These can range from a one-pound rope to a six-pound rope.
Why the additional weight?
With extra weight added, your upper body gets a more intense workout.
If you’re a beginner, it’s probably best to skip these for now (hehe), but something to consider as you level up your jump rope skills.
The next question we want to answer:how long should my jump rope be?
The good news here: most jump ropes you purchase will be adjustable.
When properly adjusted, step on your jump rope with one foot, and both handles should reach right around your armpit:
If it’s a little higher or lower than that, you may be okay, but you’ll likely need good jump rope technique to skip correctly.
How to Jump Rope (Without a Rope)
In the video above, Coach Jim walks you through 3 alternatives to jumping rope.
Just in case you want to get your heart rate up and you don’t have a rope around, or if you’re just getting started and haven’t quite got your rhythm dialed in.
Here are three alternatives for jumping rope:
Jump Rope Alternative #1: Marching in Place
This is as easy as it sounds, simply march in place. The higher you bring your knees, the more challenging this will become.
Jump Rope Alternative #2: Mountain Climbers
To do a mountain climber:
Place your hands and knees on the floor.
Place your right foot near your right hand, but extend your left leg behind you.
In one motion, switch your legs, keeping your arms in the same position.
Continue to switch your legs, attempting to keep your arms and back in a staple position.
Jump Rope Alternative #3: Hop in Place
And last but not least, you can simply hop in place for a jump rope alternative.
Where Should I Jump Rope?
The cool thing about a jump rope is that you can pretty much use it anywhere, as long as you have room to maneuver.
That doesn’t really mean you SHOULD jump wherever, as not all surfaces are created equal for jumping.
In the videos and gifs above, you’ll notice that both Nerd Fitness Coaches use mats for their jump rope practice.
This is a good idea.
Jumping on a mat will put less stress on your joints, lowering your chance of injury.
If you do jump on a harder surface like concrete or asphalt, it’s okay, just focus on less intense moves like single unders. You might want to save the fancy moves and double unders for when you have a more forgiving surface under you.
The other thing to consider is your footwear.
Something with good shock absorption will help as your feet make contact with the ground.
You don’t necessarily need a running shoe, since you’ll be coming up and down from your toes. But you probably don’t want to jump barefoot either, because that rope hitting unprotected toes won’t be fun.
If you fix your diet AND begin to incorporate a jump rope workout a few times per week, you’ll find yourself building muscle, losing fat, and getting stronger!
That’s because a jump rope will you train your:
Calves
Rear Deltoids
Abdominals
Quads
Hamstrings
As long as you do it correctly:
My point is jumping rope needs to be part of a larger picture for weight loss.
If your goal is weight loss, you have to eat less than you burn each day.This can be through eating less and burning more (from the resistance band workout above)
Processed foods and junk food make it really tough to lose weight:They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat.
Liquid calories are sabotaging your efforts.Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
Eat more protein!Protein helps rebuild muscle and can help you stay under your calorie limit because it’s satiating and filling. Here’s exactly how much protein you should be eating every day.
Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program – Your Coach will build a routine tailored to your individual needs and what equipment you have available:
How to Build a Jump Rope Workout (Next Steps)
The only question left to answer with this guide is “When should you do your jump rope workouts?”
You have a bunch of different options for that, with a few considerations.
Maybe you alternate burpees with your jump rope intervals.
Lots of HIIT workouts include jump rope sessions, so you have tons of ways to bring your jump rope into your training.
Once you get your technique nailed down, the world will become your jump rope playground:
If you need any help pulling this all together, Nerd Fitness is here for you.
We have three great options for continuing your journey with us.
Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program!
For example, let’s say you find yourself stuck indoors during a pandemic, and you want somebody to custom-build you a workout program based on the furniture and equipment you have (like a jump rope). That’s where an online coach is a game-changer!
Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below:
#2) If you need a trigger to “get up and jump” check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, we’ll send you on an adventure that teaches you how to jump rope!
Try your free trial right here:
Option #3) Become part of the Rebellion!We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get ourRebel Starter Kit, which includes all of our “work out from home” guides.
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
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Alright, I want to hear from you and your experience with jumping rope!
Do you train with jump ropes?
Any exercises or tricks we’re missing?
Are you one of those people who hasn’t touched a jump rope since grade school?
-@crushingcookies_lsf
