I have a great Jump Rope + Bodyweight workout for you today. But before we get there, let's talk about Mondays.
Nobody seems to like them. People start their weeks with, “I hate Mondays!” or “Ohh, it's Monday again…”
It's time to change that. There is a saying: If you can‘t change the circumstances, change your attitude.
And that's right. I mean, there is not really much you can do about Mondays. They will keep coming back. Every week, you want it or not.
Does complaining help?
Start Your Week Off with Positive Actions
It's true that your morning routine sets a tone for the entire day. Start it with a workout and a healthy meal. Once you have done that, you don't want to ruin the rest of your day with eating crap and sitting around all day.[tweet_box design=”default”]Start your day healthy, and you don't want to ruin it with sitting around and eating crap for the rest of the day. [/tweet_box]
Building a successful week is very similar to building a successful day. You keep taking positive actions day to day, week to week. Start your Monday off with a positive note and repeat it on Tuesday. Then Wednesday. Build a week of positive thoughts and habits.
Small positive actions, tiny good habits add up. If you want to create a new habit, start making small changes to your daily routine. Starting your day and week with doing something great for your body keeps you accountable.
For example, set a goal of going for a 15-minute walk before work and commit to it for one week. Don't say you don't have time, because we both know that it's not true.
[tweet_box design=”default”]To be exact, 15 minutes is 1% of your whole day. Of course you have that time![/tweet_box]
Bring On Monday Workout
But if you want a little more than a walk to start off your awesome week, I have a great workout for you. I'd like to call it Bring On Monday Workout. Once you do it, you will be more than ready to tackle your week.
Do it in the morning and by the time you get to work, you will be fresh, happy and ready to go.
All you need for this workout is a jump rope.
The workout has two parts:
Part 1 is a Jump Rope Workout. I got the idea from Jumpropetrainer. Check out his Instagram feed for more fun jump rope workouts.
Today's Chipper consisted of 120 Double Unders (you can also do regular single unders, but then double the number) and other fun stuff and looked like this:
I finished this part in 5:59. Believe it of not, but that's all you need to get the heart bumping like crazy and look like someone just poured a bucket of water over you.[tweet_box design=”default”]You need six minutes of jump rope training to look like someone poured a bucket of water over you.[/tweet_box]
However, I had a little more time in hand, so I added Part 2 to this workout.
Part 2 is my favorite Burpee & Squat Combo:
Yes, it makes 100 burpees and 100 squats. Feel free to reduce the number by half or do walking burpees if you need to. Just be sure to keep challenging yourself.
That's a pretty intense workout, so once you do that, it's no problem for you to tackle Monday.
Have a great week!
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