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The holidays are known to be the most wonderful time of the year. They can also be the busiest time of the year too. It is very important to keep in mind to save some time for yourself to de-stress and maintain your fitness activity. Here is a great full body 30 minute workout that can be done right at home. It will work on your cardio endurance and build muscle in your upper and lower body. In order to do this workout you need to buy yourself 1 gift before you start though (unless you already have one)... A skipping rope!

Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn't take long to reap major rewards.

"It's certainly good for the heart”, says Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington. "It strengthens the upper and lower body and burns a lot of calories in a short time”

Other benefits people aren’t aware of is it decreases foot and ankle injury by building muscles around your ankle joint and your foot. Also it teaches people to stay on the balls of their feet vs. being flat foot or on their heels. So you can drop the worries about not being able to wear your favourite high heels to the Christmas party.

Jumping rope improves coordination, improves your bone density, improves your memory and improves your ability to stay calm because you’re working your brain and body at the same time. The best point of all is that jumping rope simply makes you happier! Studies have shown the activity of jumping rope instantly will improve someone’s mood.

Now you know the facts it is time to try your Head to Toe Full Body Holiday Workout! There are ten basic exercises. Each exercise is paired with another and a jump rope session afterwards before starting the second set. There is also a Cardio Burst section in the middle to get you to your peak!


Jump rope for 2 minutes double-legged jump to warm up 

1) Curtsey Lunge x 15 reps each side

2) Downward Dog Push-Ups x 15 reps

  • Jump rope for 2 minutes double legged

Repeat second set of Cursey Lunges

Repeat second set of Downward Dog Push Ups

  • 2 minutes: single-leg jumps
: Jump continuously on one leg for 30 seconds. Switch to other leg for 30 seconds. Repeat one more time, 30 seconds each leg.

3) Cardio Burst: Plyo Jump Lunges x 30 seconds

4) Cardio Burst: Front Support Plyo Split Lunges x 30 seconds

5) Reverse Plank (active recovery) x 1 minute (break halfway if needed)

Repeat Cardio Burst: Plyo Jump Lunges x 30 seconds

Repeat Cardio Burst: Front Support Plyo Split Lunges x 30 seconds

6) Forward Plank (active recovery) x 1 minute

  • Jump rope for 2 minutes double legged.

7) Dips x 15 reps

8) Table Top Extensions x 15 reps

  • Jump rope for 2 minutes double legged.

Repeat second set of Dips

Repeat second set of Table Top Extensions

  • 2 minutes: single-leg jumps
: Jump continuously on one leg for 30 seconds. Switch to other leg for 30 seconds. Repeat one more time, 30 seconds each leg

9) Bridge Lifts x 15 reps

10) Plank Jacks x 15 reps

  • Jump rope for 2 minutes double legged

Repeat second set of Bridge Lifts 

Repeat second set of Plank Jacks

  • 2 minutes: single-leg jumps
: Jump continuously on one leg for 30 seconds. Switch to other leg for 30 seconds. Repeat one more time, 30 seconds each leg.

Finished! Stretch out your body long on a matt, reaching your arms over your head and pointing your toes. You are done your Head to Toe Holiday Workout! Time to let it sink in and relax.

In total you jumped rope for 16 minutes. You burned 160 calories or more. That is 1,120 calories a week! Way to go. Enjoy the holiday season and check out our holiday shopping guide!


Below are directions if needed to the 10 different types of exercises.

1) Curtsey Lunge

Cross your right leg back behind your left on an angle and bend both knees about 90 degrees, reaching your arms down on either side of your left leg. Stand up out of your lunge and tap the ball of your right foot on the inside of your left heel. Try to keep most of your weight in your front leg as you lunge, and make sure you push your hips back so that your front knee stays behind your toes. .

2) Downward Dog Push Up

Start in a plank position. Slowly bring your hips up, so that you are in a downward dog position and can feel the stretch. Bend your arms, bringing the crest of your head to your hands. Push back up.

3) Cardio Burst: Plyo Jump Lunges

Step your left leg back into a lunge and bring your arms in front of you. Push off the ground and switch your legs in the air, landing in a lunge with your left leg forward. Continue switching legs as quickly as you can for the 30 seconds. Remember to come down to the full lunge position after each jump. Use your arms in a running motion to help you jump higher.

4) Cardio Burst: Plyo Split Lunges

Starting in a plank position, step your left foot outside of your left hand. Jump off the ground and switch legs, landing in a lunge position with your right leg outside of your right hand. You will need to lift your hips to switch your feet but try to keep them as low as possible and always have your core engaged. Continue switching sides as quickly as you can for 30 seconds. Remember to keep your arms strong and your shoulders positioned over your hands during your jumps.

5) Reverse Plank

Start on the floor with your legs extended in front of you and palms outside your hips. Press into your palms, and lift your hips and torso toward the ceiling. Look up to the ceiling, keep your entire body strong, and form a straight line from your head to your heels. If your hips sag or drop, lower yourself back to the floor and return up as soon as you can to complete the minute.

6) Forward Plank

Start on elbows and knees then straighten the legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air. Squeeze your core as tight as you can the entire time.

7) Dips

Position yourself in front of a wide width chair or between two chairs. Have the supporting your weight on your hands and with your feet out in front of you. Slowly lower yourself until your upper arms are parallel to the seat of the chairs keeping your back close to the chair. Hold in lower position before pushing back up until your arms are fully extended again.

8) Table Top Extensions

Start in a table top position with your chest facing the floor on your hands and knees. Slowly extend your right arm straight forward as you extend your left leg straight backwards. Feel a long length in your spine, draw your core in, squeeze your bottom and keep your head looking down. Hold the position then slowly lower and repeat on the opposite sides.

9) Bridge Lifts

Lie flat on the floor on your back with the hands by your side and your knees bent. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. It is key to squeeze your gluteus the entire way up, keep your back straight and hold at the top for a second. Slowly go back to the starting position and repeat.

10) Plank Jacks

Starting in a forward plank position on your hands with shoulders over your wrists jump your feet open and closed (like a jumping jack). Key is to keep your back flat and core engaged just like you did in the forward plank. It is more advanced this time because your legs are moving.



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