Skip Dip and Roll Workout est 14 min
2012
This upbeat fast moving workout has 2 sets of just over 5 minute intervals, set in between 3 rounds of skipping. The exercises for the first round are done using the dip station and the second set are using the Swiss ball. It’s kind of like circus training time and it actually was fun!
Skip Dip and Roll Workout
Workout Breakdown
100 Skips
Interval training. Set your timer for 8 rounds of 10 sec rest and 30 sec work and alternate doing these 2 exercises:
1. Reverse Push Ups
2. Dips and Knee Raises
100 Skips
Interval training. Set your timer for 8 rounds of 10 sec rest and 30 sec work and alternate doing these 2 exercises:
1. Rolling Knee Tucks with Swiss ball
2. Thigh and Fly
100 Skips
See it in Action
My reps
note: I did this as 10 rounds of 10 sec work and 20 sec rest and I thought it would be better with a longer work interval, so I changed it.. so you can get higher scores and feel great! (Really it works out to about the same amount of work tho; you get just a little more ; )
Intervals part 1:
1. Reverse Push Ups – 8, 6, 6, 7, 6
2. Dips and Knee Raises – 5, 5, 5, 6, 6
Intervals part 2:
1. Rolling Knee Tucks with Swiss ball – 6, 5, 6, 5, 4
2. Thigh and Fly – 5, 5, 4, 4, 5
Exercise Descriptions
Regular skipping is like jogging in place while jumping rope, jump once each rope turn with alternating legs.
Sitting on ground just in front of dip station, reach up and grab handles, bend legs or stretch out legs in front of you. The further legs are out, the harder pulling yourself is so bend your legs to make it easier to pull yourself up and straighten legs out for more of a challenge. Then pull yourself up using your lats (back muscles just below shoulders) and lower yourself back down. Continue pulling yourself up and lowering for as many reps as you can in time or for number of reps indicated.
Stand in middle of dip station and grasp handles, lower yourself down using your tricep muscles with feet lifted off the floor if you can or assisted (as I do) with one foot touching as lightly as possible, so that arms do as much work as they can, then straighten arms lifting yourself up off the floor, then bend legs bringing knees up towards chest as high as you can, then lower legs down. This is one rep.
Rolling Knee Tucks and Push up on Swiss Ball
Start with feet up on ball, hands on floor, and roll ball in towards you bending knees and then back out, at this point do a push up. Continue repeating these movements doing as many reps as you can in the time period. Each push up counts as one rep
Lie on back, and with arms outstretched to sides and dumbbells in hands raise arms straight up to ceiling with palms facing inward, while lifting legs with Swiss ball held between feet, so soles of feet are facing ceiling. Lower arms with dumbbells and legs with ball simultaneously, if this is too challenging, alternate lifting arms and lowering and then lifting legs and lowering. Practise with lower weight dumbbells first until you get it.
Have a great workout!!
