Skip To Good Shape

                                                                     
Torch fat and bulk up with a boxers favourite workout - skipping .








   




1.The bounce step.
    For: fat burn
    Keep your elbows in hands 25-30cm from your body just below your waist. Jump as the rope passes the your eyes, knees bend and land on the balls of your feet.


2.The skier.
    For: Obliques, inner thighs and glutes. Also good for explosive side-step in all sports.
    Try to cross a line below your feet by jumping horizontally. Keep your upper body straight and feet together and as you jump.


3.Knees up.
   For: Balance and explosive power. Also for a 6-pack abs and is perfect for acceleration sports like football.
   Start with the bounce, then as the rope comes down, lift one knee bounce and repeat with the other. Keep your knees close to hit your abs.


4.The cross.
    For: Deltoids, shoulder and biceps. Great for building upper body and lower body.
    As you bounce cross your arms so that your elbow touches-" this will give wide loop for you to jump over."


5.Power jump.
   For: hamstring and abs. This will also increase your jump and speed for sports like basketball and volleyball.
   Do two bounce jump and on the third, bend both knees forward and jump as far as you can then again two more bounce jump. After you perfected this move for a double under-"the rope swings under you twice".