Skipping Rope Circuit

The skipping circuit will build cardiovascular fitness, balance and co-ordination. And when combined with strength / toning exercises, it will help provide a total body workout.

• Read the notes on how to do each exercise.
   
• Always warm-up and stretch at the beginning and end of the skipping circuit. Be sure to start at a slow pace, then gradually increase your speed.
   
• Performing the exercises too fast can result in injury, so perform all exercises correctly and under control, and learn how long it takes you to do your circuit.
   
• For added motivation, exercise to music, or with a partner.
   
• Keep a log of all your workouts, and as you get fitter and stronger increase the repetitions and weights, in order to increase your fitness level.
   
• The repetitions given are only guidelines, work within your own limits.
   
• Do your sit-ups on either an exercise mat, or with a folded beach towel for cushioning.
   
• You don't need to do all the exercises – work within your limits. To prevent injury, always warm-up properly. Aim to skip slowly for at least 2 to 3 minutes, longer if you can, to allow your body to warm-up. Spend time stretching all major muscle groups especially your calves. You should skip on a level surface, ideally a studio floor, and always wear training shoes.

.UPPER BODY WORKOUT SESSION 1
WALL PRESS	PUNCHING	DOORWAY PUSH
.		..
SWIMMING	BOX PRESS UP	SPEEDBALL
LYING TRICEP DIPS	SUPPORTED DORSAL	Aim to work for 30 seconds for all 8 exercises with 30 seconds rest between exercises - then repeat.