In Addition to these workouts I cannot stress enough how important I feel learning to jump rope is in the development of agility, speed, co-ordination and strength. Therefore I would recommend jump rope into every workout plan for this age group and above. Beginner: 3 sets of 10 for each of the 5 exercises. (This is 3 sets of 10 reps for each exercise). For the plank hold for as long as possible. Intermediate: 1 set of 15 of each exercise, little to no rest. Then do the same with 12 reps and again with 10 reps. Hold the plank for as long as possible for each. Advanced: First round do each exercise for 1 minute. Second round do each exercise for 45 seconds. Third round do each exercise for 30 seconds and the fourth round do each exercise for 15 seconds. Super advanced: Tabata style. Complete the first exercise (push up) for 20 seconds then rest for 10 seconds. Repeat this 8 times (totaling 4 minutes) before moving onto the next exercise. This is a 20 minute routine (25 if you include 1 minute rest in RESULTS 1 MINUTE Push up Squat Tri dip Lunge Plank Week 1 Week 4
In Addition to these workouts I cannot stress enough how important I feel learning to jump rope is in the development of agility, speed, co-ordination and strength. Therefore I would recommend jump rope into every workout plan for this age group and above. Beginner: 3 sets of 10 for each of the 5 exercises. (This is 3 sets of 10 reps for each exercise). For the plank hold for as long as possible. Intermediate: 1 set of 15 of each exercise, little to no rest. Then do the same with 12 reps and again with 10 reps. Hold the plank for as long as possible for each. Advanced: First round do each exercise for 1 minute. Second round do each exercise for 45 seconds. Third round do each exercise for 30 seconds and the fourth round do each exercise for 15 seconds. Super advanced: Tabata style. Complete the first exercise (push up) for 20 seconds then rest for 10 seconds. Repeat this 8 times (totaling 4 minutes) before moving onto the next exercise. This is a 20 minute routine (25 if you include 1 minute rest in RESULTS 1 MINUTE Push up Squat Tri dip Lunge Plank Week 1 Week 4
Exercise_Compliance_sheet_complete.docx