Hi!
My name is Urmi Kothari
and I'm your energy coach from Kinetic Living.
And today I'm going to tell you about
how fun skipping can be
especially after the variations
that I'm going to show you.
It doesn't have to be monotonous and you can
really get a bank for your buck
in a short sweet period of time!
So, if you've never skipped in your life before
or you don't know how to skip.
First things first
you must try to get this action right in your feet.
So it's basically
small jumps off the ball of your foot,
keeping your abs engaged
and try to land softly with your knees.
Try and get the feeling of how it feels to push off
the ball of your feet and do this for about 30 seconds
with about 30 seconds rest
and then you can hold on to the rope.
So when you hold on to the rope
just get both the handles together
and all you're going to try and do is
coordinate your feet and the circling of the rope.
This way!
So again, you're back to the small jumps
but this time you're circling the rope next to you.
Maintain your breath,
try to keep your chin parallel to the floor
and there should be no pressure on your knees.
And relax!
So again practice this for 30 seconds
before you start the actual skipping.
So this is the first variation
or this is the most basic variation that we all know.
Is keeping as I said
feet light,
chin parallel
try to get an even breath.
This is a great workout!
This is going to get your heart rate up
that's the cardio effect
try to keep your elbows close to the ribs
and try to move from the rope
and the wrist.
And from here
the next variation if you can get this right
is you go for the Boxer Shuffle.
I'm shifting my weight from side to side
my shoulders are completely relaxed
and as you can see I'm slightly going out of breath.
And then the next variation is the High Knees.
So this is a little bit
more challenging for your coordination
and you also start getting more out of breath.
But keep that smile on!
So, this is also working your legs harder,
working your calves
and constantly keep reminding yourself
to keep your chin parallel to the floor.
And then the next one is
Sagittal Switches
So these are all variations of the feet that you also do
while you do jumping jacks.
Again, landing softly on your feet.
And the last one is Frontal Switches.
Make sure you're not keeping your feet too wide
otherwise they will get entangled in the rope.
And relax!
So these were the 4 variations
and remember you can take breaks
between each variation or you can go at one go
depending on your fitness level.
So to summarise this epic workout
I would like to just give you some tips
on how you can build up your time.
If you are a beginner,
then start by building the most basic variation
for a minute and
followed by one minute rest and then
slowly reduce the rest time to 30 seconds and
try to do at least 3 to 4 sets and
If you are an intermediate or an advance
then you can try all different variations for 1 minute each
with a rest period of 30 seconds in between
and then gradually increase the skipping time
and reduce the rest time.
You can also build upto 10 minutes of continuous skipping and
that will be a killer cardio workout.
Skipping is an excellent cardio workout
and it can be done anywhere
and the skipping rope doesn't weigh much
so you can carry it even while travelling.
Stay tuned for more fitness videos.
Until then stay Glamrs.