Jump Rope Patterns: Start in a standing position with or with out a jump rope in hand. Start out doing 1 jump with a hop in between, which is 1 repetition. Complete 20 repetitions for 2 sets. To advance, do single jump ropes without the hop and to modify, do this by walking over the jump rope and not actually jumping.
Tag Squats: Stand with feet a little bit wider than hip-width apart and lower down into a squat with your toes pointed slightly out. Reach your arms out for the person in front of you by trying to ‘tag’ them and then come up out of your squat. Do 15 reps for 2 sets. To advance, try to tag twice, and to modify, do not come as far down in your sumo-squat.
Frog Squats: Stand with feet a little bit wider than hip-width a part and lower down into a squat with your toes pointed slightly out. Stay really low in this squat and then power up by reaching your arms up and hopping forward. Do 8 repetitions for 3 sets. To advance, add a weight to hold in your hands and to modify do not sit as low in the squat.
4-sqaure hops: Stand up onto your toes with feet hip-width apart and hop into each of the squares with hands on your hips, focus on your calves. Go around the square once for 1 repetition. Do 6 repetitions for 3 sets. To advance, do 2 hops in each square and to modify, take a break in between each repetition.
Pass the baton: Start with feet hip-width apart and baton in hand. Step your right foot out into a lunge so your left knee is behind, bent, and heel is up, as your right foot is firmly planted into the ground. This is 1 repetition, and for a second repetition, hop up into the air and switch into a left lunge. Do 10 repetitions and then pass the baton to your partner. If you have 4 people playing you can race to see who get’s the baton to their partner faster!
-Eliza S., University of Massachusetts, Amherst
Access to a jump rope and a playground with monkey bars is necessary to complete this routine. This is also a good workout to do with a partner, as some exercises might require assistance.
Jump Rope: A rope of optimal length should reach your armpits when standing on its center. With hands at hip-level and thumbs pointing out, begin rotating the rope and jump with both legs simultaneously as it approaches your feet. If you do not have a jump rope, refer to traditional jumping jacks instead. Jump for either 30 seconds or 1 minute straight for 3 sets to warm up.
Monkey Bars: Depending on the height of the monkey bars, begin with feet either on the ground or on an attached ladder. Holding one bar with one hand and the next bar with the other hand, control your momentum while swinging from one bar to the next. If you find this difficult, bend your knees and have a friend support your feet while you move from one bar to the next. This will challenge your grip strength, coordination, and core stability. Assuming there are about 10 bars, complete between 4 and 6 lengths with rest in-between.
Incline Pushups: Use the ladder from the monkey bars or another bar between knee and chest height. While holding the bar firmly, obtain a pushup-ready position. Hands should be below your shoulders, legs should be straight and hips neutral, so that your backside forms a straight line. Perform pushups by bending your arms and bringing your chest towards the bar. Once your chest either touches or comes within an inch of the bar, press against the bar to bring your body back to the original position. This builds muscle in your chest, triceps, and shoulders. Perform 3 sets of 8 to 10 repetitions. Note that the higher the bar/greater the incline, the easier the pushups will be. Choose a bar height suitable for your strength level.
Supine Rows: These can be done with a single bar at roughly hip height. Hang underneath the bar with legs straight and heels on the ground. The position will look opposite to the incline pushup, in that you are under the bar as opposed to above the bar. Keep your hips extended to maintain a straight line with your body throughout the movement. With an underhand grip, so that your palms face your head, pull your body up until your chest either touches or comes within an inch of the bar. Lower your body in a controlled manner and repeat. If this is too difficult, bend your knees and have your feet flat on the ground. If a single bar at hip height is not available, refer to chin-ups on monkey bars with a friend holding your feet to assist if necessary. This will test your back, biceps, glutes, and overall core stability. Perform 3 sets of 6 to 8 repetitions.
Hanging Leg Raises: Hang on to monkey bars with each hand and keep your arms straight as you bend your knees and raise them towards your elbows. Avoid momentum to isolate the muscles. This means no swinging! Too easy? Keep your legs straight and bring your feet towards your hands, but be careful! Too hard? Perform reverse crunches on the ground instead. Do so by lying on your back, holding a bar behind your head, and using your abdominal muscles to bend and pull your knees towards your chest. This exercise targets your abdomen and, once again, involves grip strength if you choose the hanging variation. Perform 3 sets of 5 to 10 repetitions.
-Frankie R., Virginia Technological Institute and State University
Hold one jump rope handle in each hand. Begin with the jump rope behind your body and swing the rope up over your head and under your feet. Begin slowly, and then transition to a series of "dance" moves. Instead of alternating your foot positions on each hop, hop with the same foot position multiple times and then switch.
To criss-cross, bring the rope in front of you and cross your arms as it swings under your feet, and then uncross your arms as the rope swings behind you.
Complete a set of double-unders by swinging the rope around your body twice for every hop.
Finally, complete a series of criss-cross double-unders by combining these two moves.
-Emmanuel V., University of California, Irvine
