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)
Push-up (warm-up options)
10 Rounds for time
100 single-unders (Scaled version: 50 single-unders)
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
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!