The two guys from the Zen Dude Fitness channel on YouTube have created numerous workouts that will help you achieve certain goals using nothing but a jump rope.
For example, they have created a workout that will help you get taller and a workout that will help you lose fat, and they have also produced numerous HIIT workouts for you to try.
However in this article I tell you about their latest video because this jump rope workout will help you develop your abs muscles.
As mentioned at the start of the video, if you want to get six-pack abs you need to burn enough body fat to reveal your abdominal muscles first of all, and then do specific abs exercises to help develop these muscles.
So with that in mind, this skipping workout has some intense skipping phases that are designed to help you burn calories and reduce your body fat, as well as some individual abs exercises that will help sculpt your abdominal muscles:
The full list of exercises is as follows:
Jump Rope Side Swipes
This first exercise is one of the most challenging to do because you need to swipe the rope from right to left and then go back underneath the feet in one movement. So you will have to practice doing this exercise a lot before you start this workout, but you can always do regular bounces if the side swipe movement is too difficult for you.
The next exercise is the classic plank exercise that many people will be familiar with. Here you will be required to maintain a plank position for 30 seconds to really strengthen your core, making sure that your back is straight and your butt is not sticking up in the air.
Jump Rope Sprints
This is another type of skipping exercise that basically requires you to sprint on the spot at a high intensity to burn lots of calories. This is easier than the side swipe exercise above, but it still requires a little bit of practice.
Next up is the leg raise exercise, where you need to lie on your back with your arms above your head, and raise both of your legs to a 90-degree angle so that the soles of your feet are facing upwards before lowering them to the floor again (without letting them touch the floor). This is a great move for your lower abs in particular.
Jump Rope Feet Back To Front
This next move is similar to the last sprint exercise, except that you will be taking short steps forwards and backwards with each leg as you jump the rope. Once again this is made to look very easy in the video, but it will probably take a little time for you to master this move yourself.
The ab cruncher exercise is next up, and this one requires you to get down on the floor and bring your knees and your chest together in a single movement. The good thing about ab crunchers is that you will work both your upper and lower abs at the same time.
Jump Rope Criss Cross
As the name suggests, the criss cross move is basically just bouncing on the spot, but with a few criss crosses thrown in. However if you find this to be too hard, you can just do regular bounces on the spot.
Jump Rope Mummy Kicks
The final move basically requires you to jump up and down on your toes, kicking each foot outwards as you do so. As with all of the jumping exercises, the goal is to get your heart rate up and burn lots of calories, and this final exercise will do just that.
It is recommended that you repeat this circuit 2-3 times, and rest for one minute between circuits (and 10-30 seconds between each exercise).
If you cannot do some of these exercises, I suggest you check out the Zen Dude Fitness channel on YouTube and watch some of their tutorial videos.
Some of these jump rope exercises are quite hard to master, even though they are made to look really easy, but you should hopefully be able to do all of them with a bit of practice.
So all you need to do now is to get yourself a good quality skipping rope, practice doing these exercises and go through the whole workout, and hopefully you will soon start to lose fat and sculpt some impressive-looking abs.