JUMPFIT. By: Dennis & Kelsey Heenan

Transcription

1 JUMPFIT By: Dennis & Kelsey Heenan

2 JUMPFIT Copyright 2015 HIITBURN.com DISCLAIMER: The informa6on provided in this guide is for educa6onal purposes only. I am not a doctor and this is not meant to be taken as medical advice. The informa6on provided in this guide is based upon my own experiences as well as my own interpreta6ons of the current research that is available. The advice and 6ps given in this guide are meant for healthy adults only. You should consult your physician to insure advice and 6ps given in this guide are appropriate for your individual circumstances. If you have any health issues or pre- exis6ng condi6ons, please consult your physician before implemen6ng any of the informa6on provided below. This product is for informa6onal purposes only and the author does not accept any responsibility for any liabili6es or damages, real or perceived, resul6ng from the use of this informa6on. All rights reserved. No part of this publica6on may be reproduced, transmijed, transcribed, stored in a retrieval system, or translated into any language, in any form, without the wrijen permission and signature of the author.

3 THE AUTHORS Dennis and Kelsey Heenan have been in the fitness industry for a combined 10-years and have helped over 11,000 people with their online programs! They strive to bring workouts that are backed by research and tested by them to ensure people only get the best of the best!

4 tips before starting 1. If you are unsure of how to do an exercise, be sure to get instrucdon from a cerdfied trainer. 2. If something hurts or feels off, don t do that exercise. There are plenty of alternates that you can add in. Please feel free to dennis (at) fatburningnadon (dot) com for ideas.. 3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard aoer not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods. 5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being acdve rest days (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before stardng your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminadng soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are ge[ng good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10. Have a cool down period at the end of each workout that includes stretching and foam rolling.

5 about the workouts The workouts that you will find below are to be done at ADD- ONS or finishers to your current workouts roudne. These are also great to do in replace of your current cardio circuits. Below, you will find video links on how to do each jump rope exercise that you find below. As always, if you have quesdons, just Exercises: Single Unders: hbps:// Double Unders: hbps:// Running Jump Rope: hbps:// Single Leg Jump Rope: hbps:// Side Hop Jump Rope: hbps:// Now... Let's move to the workouts...

6 the workouts Workout ONE Workout TWO Workout THREE Perform 60- seconds on each exercise with a 60- second rest in between. Complete 9- minutes or 3- rounds. Perform 30- seconds on each exercise, res>ng only where it says to rest. Complete for 10- minutes. Perform 2- minutes on each exercise, res>ng only where it says to rest. Complete 1 round. Single Unders 60- seconds Rest 60- seconds Running Jump Rope 60- seconds Rest 60- seconds Side Hop Jump Rope 60- seconds Single Unders 30- seconds Bodyweight Squats 30- seconds Single Leg Jump Rope (right leg) 30- seconds Single Leg Jump Rope (lev leg) 30- seconds Running Jump Rope 2- minutes Rest 1- minute Single Unders 2- minutes Rest 1- minute Double Unders 2- minutes DONE!

7 the workouts Workout FOUR Workout FIVE Perform 30- seconds on, 30- seconds off on Double Unders for 10- minutes.try to complete as many as you can during each 30- seconds! If you cannot perform Double Unders, do single unders (QUICK!) Double Unders 30- seconds and repeat! Perform 30- seconds on, 30- seconds off on each exercise below. Complete for 10- minutes. Single Unders 30- seconds Double Unders 30- seconds Single Leg Jump Rope (lev) 30- seconds Single Leg Jump Rope (right) 30- seconds Side Hop Jump Rope 30 seconds and repeat

8 THANKS FOR GOING THROUGH THE 5 JUMP ROPE WORKOUTS! TAKE THE NEXT STEP AND GET STARTED ON OUR FULL HIITBURN PROGRAM! >> HIITBURN.com/program/ << Push harder than yesterday if you want a different tomorrow. Start where you are. Use what you have. Do what you can. Fitness is not a destination, it is a way of life.