The Best Workout for Mums on the Go (and It Only Requires a Jump Rope)
Ohio native Amanda Kloots was a Broadway dancer, Radio City Rockette, and former head trainer at Body by Simone before launching her own self-titled exercise business. She teaches her popular signature workouts, The Rope and The Dance, at Bandier studios in NYC’s Flatiron. Now you can get your favourite Kloots workout from the comfort of your own home with her streaming videos and The Dance, a nonstop cardio workout. In this column, Kloots takes us through her simple (but effective) postpartum workout to stay healthy and strong after baby is born.
When you’re on the go and traveling, there’s only one thing you need: a jump rope. Why? It doesn’t take up much space in your suitcase, gym bag, or purse, and you can get an effective cardio and toning workout wherever you are. It tones your entire body while torching calories and shrinking body fat. I work with strong, determined, and on-the-go mothers every day. Being a mother can be a full-time job, and that is why I work closely with my clients to help them generate an exercise routine even when they’re traveling. Consistency and commitment are key to living a healthy lifestyle, and I encourage my clients to fit in a workout even when they are away from their normal routines.
One thing to keep in mind when jumping rope is to stay low to the ground. You don’t need to jump higher than the rope is thick. Always keep your shoulders over your hips, hips over your knees, and knees over your ankles. Keep your elbows at your waist and your arms in an easy 90-degree position. Engage your core, make your glutes tights, and as always breathe. Whether you’re jumping rope on vacation or a business trip or planning a workout with your other mom friends, here are a few of my top tips to maximise your workout.
Jump Rope 1
Grab Your Rope and Start Jumping
Jump roping is one of the best ways to burn calories, and it tones your entire body with every skip. Keep your elbows at your waist so your biceps stay engaged, squeeze your inner thighs and glutes, and keep your abs in tight. Try to jump for five minutes—take breaks if you need to.
Jump Rope 2
Lay your rope down on the floor in one line. Stand on one side of the rope. Keeping your legs together, jump over your rope to the other side. Perform 24 jumps over your rope before taking a break. Do three sets.
JUMP ROPE 3
Inner Thigh Jiggle Be Gone
Start with your legs separated over the jump rope. (It is still on the floor in a line.) Jump up, crossing your legs over the rope and squeezing your inner thighs together. Separate your legs and go back to your starting position. Switch your leg in front the next time you jump up so that you are alternating the leg in front. Do 24 cross jumps and three sets.
Come into a full plank over your jump rope, feet separated. Hold a plank for eight seconds, then do eight push-ups. If you need to put your knees down for the push-ups, that’s okay, but come back up for your plank. Do three sets.
Come up to a full plank with your feet separated over your jump rope. Using your rope as a line to cross, take your right leg over your rope toward the left side. Hold that twist for four seconds, squeezing your inner thighs together for an extra inner-thigh work, and then take your right leg back to starting position. Switch to the left leg. Do eight reps and three sets.
What is your favourite at-home workout? Have you tried to jumping rope before?