Might as well JUMP!

Your bones will thank you!

Team! 
Bone health is proving to be just as important as cardiovascular health for vitality and longevity in midlife women.  Check out last week's post Factors Impacting Longevity in Midlife Women.  This workout targets both! If you have physical limitations with jumping impact, check out the movement alternatives! 
Enjoy!
-Carla

Warm-Up and Movement Practice

TABATA 20 seconds of work/10 seconds of rest x 6 minutes (3 rounds of the 4 movements)

• Single under jump rope

• V-Up

• Air squat

• Push-up (warm-up options)

Workout

10 Rounds for time

• 100 single-unders (Scaled version: 50 single-unders)

• 8 V-UPS

• 10 jumping air squats

• 8 strict push-ups (Scale option: elevated STABLE box, bench, or step)

  *Keep legs straight (no knees!) to maximize core engagement

Goal Time: <25:00

Options:

• If you do not have a jump rope or need to manage impact due to foot or ankle issues then do a simulated jump rope. You can even try this on a softer surface like a rug or grass rather than a hard floor or cement.

• If you are concerned about the volume of rope jumps, scale the repetitions back to 25-50 per round.

• Jump Squat alternative: Try this no-impact version!

Cool-Down

10-minute Yoga for Calves and Shins