101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.
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Some time after grade school, guys stop jumping rope—unless they grow up to be boxers. But the jump rope may be the most portable and convenient cardio tool available. Relearn how to use it and you’ll be lean, spry, and well conditioned for life.
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HOW IT WORKS
Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout. They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet.
DIRECTIONS
The workout consists of three training blocks. You’ll practice different jumps, rest two minutes, and move on to the next block. Follow the instructions.
THE WORKOUT [PAGE 2]
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BLOCK 1
1. FORWARD JUMP
Reps: 60 sec.
Jump over the rope with both feet on every revolution, swinging the rope forward (the most basic jump).
2. SIDE-TO-SIDE JUMP
Reps: 60 sec.
Jump a few inches to your left as you swing the rope. Then to your right. Get into a rhythm.
3. BACKWARD JUMP
Reps: 60 sec.
Swing the rope backward for each jump.
4. SINGLE-LEG JUMP-LEFT
Reps: 60 sec.
Jump on one foot; land softly.
5. SINGLE-LEG JUMP-RIGHT
Reps: 60 sec.
Jump on the other foot.
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BLOCK 2
1. FORWARD JUMP
Reps: 60 sec.
2. ALTERNATING JUMP
Reps: 60 sec.
Jump on one foot and then the other, back and forth.
3. Foot-Cross Jump
Reps: 60 sec.
Cross your feet over each other on each rep. Alternate the foot that lands in front.
4. SINGLE-LEG JUMP-LEFT
Reps: 60 sec.
5. SINGLE-LEG JUMP-RIGHT
Reps: 60 sec.
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BLOCK 3
1. FORWARD JUMP
Reps: 60 sec.
2. DOUBLE JUMP
Reps: 30 sec.
Jump high enough that you can pass the rope under your feet twice on every revolution. If you can’t do it fluidly, practice it for 30 seconds—it doesn’t matter how many times you miss.
3. BACKWARD JUMP
Reps: 60 sec.
4. DOUBLE JUMP
Reps: 30 sec.
Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create the best possible, boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it.
Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.