FitSugar

Learn Cheerleading Skills With Paula Abdul

FitSugar — Sat, 03 Mar 2007 08:17:03 -0800

Do you love Paula Abdul and cheerleading? Of course you do. Now you can have it all with Cardio Cheer. The complete 5-Disc set is only $74.98.

She got her start cheerleading with the Laker Girls. Paula says, "It's the fundamentals I learned in cheerleading that have been my foundation for success."

This exercise video involves stretching (yoga), power moves, lunges, clapping (that's right), and jumps. "Practice until the moves become a part of your body, and watch how your confidence grows and grows."

Paula ends with, "Now let's get lean, get toned, and get the legs, abs, and arms you always wanted by giving it your all."

I have to say, it looks really fun, even though it is slightly on the cheesy side. A lot of girls always dreamed of being cheerleaders, so here's your chance to learn those moves.

Green Exercise: Try These Moves With a Jump Rope

FitSugar — Tue, 17 Apr 2007 09:00:00 -0700

I'm sure you all used a jump rope in your junior high gym class, and the idea of picking one up now may seem pretty lame. Let me just say that jumping rope is a great way to get your heart pumping, work on your coordination, your balance, and your agility. It also burns calories beautifully since you're moving your own body weight against gravity. Plus it tones your calves, thighs, back, abs, shoulders, arms, and bum. Jumping also helps to strengthen the bones in your lower body (which is so important for women). All that and it requires no electricity, so it's good for Mother Earth.

So now that you're anxious to start jumping, I have some moves for you to try, so read more.

Jump like you're jogging, with one foot at a time.
Hop on one foot for 10 seconds, then switch to the other foot for 10 seconds, and continue alternating.
Hop with one foot for 10 seconds, while raising your other knee up towards your chest (you have to squeeze it in as tight as you can so the rope doesn't get caught on your knee. You'll feel this move in your abs). Then do the other side.

There's so much more you can do with a jump rope. To see what else read more

Jump rope backwards (this takes coordination).
Move forward while jumping rope.
Jump rope as fast as you can for one minute, then slow down the pace for two minutes, and continue the pattern.
Cross your arms while jumping rope for 30 seconds to stretch your shoulders.
Practice jumping as high as you can and swinging the rope under your feet twice (three times if you're really good).
After you're done jumping, you can use the rope to stretch out your hamstrings. Lie flat on your back, and lift your right leg up into the air. Fold the jump rope in half and take the looped end and wrap it around the back of your ankle. Then pull the other ends of the rope towards you, keeping your right leg straight. After 30 or more seconds, gently release and do the other leg.

Source

Katy Perry Jumps Onstage and Off

FitSugar — Tue, 14 Jul 2009 11:00:29 -0700

Katy Perry looks amazing in her various bikinis. What's her secret? According to a recent interview with Cosmo, her favorite way to exercise is jumping rope. Not only does it burn calories - 295 per 30 minutes - but jumping rope also helps build bone-mineral density and makes your body stronger.

It's a simple and inexpensive way to get your heart rate up; use it as your main form of cardio or to warm up before strength training. Katy even jumps rope as a warmup before shows. Since this little gadget is so portable, you can pack it in your gym bag, suitcase, car, and even your purse and always have a way to get in a good workout.

No Equipment Necessary: Plank Jumping Jacks

FitSugar — Tue, 16 Jun 2009 12:00:00 -0700

If you're looking for a way to get your heart rate up without going for a run or hopping on a cardio machine, give this jumping-jack variation a try. This move will also work your core and upper body.

"Give Up the Funk" by Parliament

To learn how to do this exercise, read more.

Begin in plank position (top of a push-up), with your shoulders over your wrists and your body in one straight line. Step your feet together.
Keep your upper body stable and engage your abs. Now begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets.

Get It Up - Your Heart Rate, That Is: Jumping Rope

FitSugar — Wed, 12 Sep 2007 04:00:00 -0700

Chances are high you jumped rope as a kid and here's a chance to workout with your inner child! Seriously, jumping rope is a great way to get some serious cardio action.

Here's a routine to try, it builds on itself and the changes up in time will keep you interested and your body guessing what is coming next. Timing yourself when you are jumping rope will motivate you to compete with the time. How many jumps can you jump in 30 seconds? See if you can top that number in the next round.

To see the workout, just read more.

Jump time in seconds	Rest time in seconds
:30	:60
:40	:60
:45	:45
:30	:30
:50	:60
:30	:30
:30	:30
:60	:45
:60	:45
:45	:60
:30	:60

Total Minutes - 16:35

Looking for a longer workout? Add some strength training and repeat the jump rope series.

If you don't have a jump rope, just substitute jumping jacks. Your cardiovascular system won't know the difference.

Fit's Tip: Jumping rope really works your calves so make sure to stretch them after doing a jump rope workout. Here's an easy calf stretch you can do anywhere - all you need is a wall.

Source

Get in Gear: Jump Ropes

FitSugar — Tue, 13 Jan 2009 12:00:21 -0800

Whether you're an exercise newbie or a fitness buff, jumping rope is a great option for fun, quick, and effective cardio. Though a jump rope is one of the simplest pieces of equipment available, shopping for one isn't easy because they come in various lengths and the quality can differ depending on materials used.

You'll find that ropes differ in handle size and cord weight; I recommend staying away from ropes made of cloth or leather. Generally, beaded ropes are supposed to give you the best aerobic workout. Speed ropes are the lightest type of rope, but I've found they can be difficult to control when you're a new jumper. I prefer slightly heavier ropes made of plastic.

See some jump rope options and learn how to determine the proper length of your jump rope when you read more.

While standing on the center of the cord, the handle tips should reach your armpits. If the handles are up by your ears, the rope is too long for you! You can also jump with your rope to determine if it's the proper length: If the cord doesn't touch the floor, the rope is too short; if it lands in front of you, it's too long. All of the ropes featured below are adjustable, so you can shorten the ropes if needed.

No Equipment Necessary: Plank V Jumps

FitSugar — Tue, 20 Oct 2009 10:00:09 -0700

It's so important to warm up before exercising, especially now that colder temps are sweeping across the country. Exercising muscles that aren't warmed up is more likely to lead to injury, so here's an exercise you can do that will not only get your heart rate up, but it'll also strengthen your upper body and core.

Music: "Never," by Tina Arena

To learn how to do this dynamic move read more.

Come into a Downward Facing Dog position, on your hands and feet. Bend your knees, come onto the balls of your feet, and press your hips toward your heels. I like to call this the launch position.
Take a breath in and as you exhale, jump both feet to the pinky side of your right hand. Inhale back to the launch position. Exhale, jump your feet to the pinky side of your left hand. Inhale back to the launch position.
Repeat this sequence for a minute straight, starting off slow at first and then increasing your pace as you're ready.

Travel Tip: Stash a Jump Rope in Your Trunk

FitSugar — Thu, 15 Nov 2007 12:30:00 -0800

It is not uncommon to be driving to your destination this holiday season, which means more time sitting in the car and less time walking or exercising.

One thing that I always make sure to have in my trunk for long car rides is a jump rope. My family tends to stop frequently while on road trips, so at each rest stop I like to do a mini jump-rope session (five minutes or so). Now that I have kids, I bring jump ropes for the girls too, so that they can burn some energy while mommy is burning calories. Plus, then I won't feel so bad indulging in a piece of pie (or two) once I get to my destination.

Fit's Tip: Jessica Simpson got great results from jumping rope, so it's worth a shot!

Source

No Equipment Necessary: Squat Jumps

FitSugar — Tue, 29 Jan 2008 04:00:00 -0800

Some of the best exercises are those that can be done without the need for any extra equipment and by simply using your own body weight. Regular squats are great, but Squat Jumps offer a new take on the old squat - one that you're definitely going to feel in your quads:

Stand with feet shoulder-width apart, arms at sides.
Start by doing a regular squat and then jump up as explosively as you can when you rise up reaching for the ceiling.
When you land, lower your body back into the squat position to complete one rep.
Do two sets of 10 reps.

Fit's Tips: Use your whole foot to jump, not just your toes. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.

Source

Get Motivated: Jump Rope Video

FitSugar — Sun, 04 Nov 2007 02:00:00 -0800

Jumping rope is all the rage these days. It is a quick way to burn some calories! Sugar user EllaBella shared this great music video full of fanciful jump rope moves! I watched it and was so inspired. Hopefully it will get you moving too! So get out your jump ropes and practice your moves!

Jump time in seconds	Rest time in seconds
:30	:60
:40	:60
:45	:45
:30	:30
:50	:60
:30	:30
:30	:30
:60	:45
:60	:45
:45	:60
:30	:60

Jump time in seconds	Rest time in seconds
:30	:60
:40	:60
:45	:45
:30	:30
:50	:60
:30	:30
:30	:30
:60	:45
:60	:45
:45	:60
:30	:60

Jump time in seconds	Rest time in seconds
:30	:60
:40	:60
:45	:45
:30	:30
:50	:60
:30	:30
:30	:30
:60	:45
:60	:45
:45	:60
:30	:60