Beginners Running Programme
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Beginners Running Programme

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WARM UP

Stretch your muscles to warm up and then skip with the Resist&Skip Rope for 4-5 minutes.

BETWEEN EXERCISES
SKIP FOR 30, 45 OR 60 SECONDS
Skip continually for your chosen amount of time.  As you improve, lengthen the amount of time you skip.

REST FOR A MAXIMUM OF 50 SECONDS REDUCING TO 20 SECONDS AS YOU IMPROVE.

BEFORE STARTING EXERCISING PLEASE CLICK HERE TO READ OUR MEDICAL ADVICE

SINGLE SQUAT WITH OPPOSITE ARM OVERHEAD PRESS

s.squat

IMPROVES YOUR: LEGS, CORE AND SHOULDERS Hold the rope and place your right foot in the middle of the rope. Then place your right hand on your hip and let the left leg move behind you as you reach to the floor with left hand. As you stand up bring the knee through to the front whilst pressing the left hand and rope above the head. Keep your chest and head up. Repeat 15-20 times then swap sides.

 

DYNAMIC LUNGE WITH CHEST FLYE - option to attach the rope to a fixed object

beginners running v2 2 

IMPROVES YOUR: LEGS, CORE AND CHEST Place the rope behind your back just under your armpit; hold the rope (either doubled up or single) with thumbs forward and your wrists in a straight line. Take a big step forward and bend both knees to 90 degrees into a lunge, at the same time with long arms bring your palms towards one another in a chest flye. Keep your head and chest up and the front knee behind your toes. Your back shin drops parallel to the floor, push off the front foot to return to start position. Alternate the legs and complete 20 reps.

 

SINGLE ARM ROW ON ONE LEG - option to attach rope to a fixed object

Untitled 4

IMPROVES YOUR: UPPER BACK AND CORE Wrap the rope around a static object or use the Resist&Skip door anchor and place both the handles into right hand. Stand on right leg, bracing through the mid-section standing tall and pull the rope behind your waist. Tuck the elbow tight into your side and squeeze the shoulder blade towards the spine. Repeat 15-20 times and change sides.

 

2 SIDE STEP INTO BOX STEP

2 side v2

IMPROVES YOUR: CORE STABILITY AND OUTER THIGH Hold the rope by the handles and stand on it with feet hip width apart. Cross the handles over and wrap once or twice comfortably around the palm of the hand, then place hands on top of hips. Keeping the feet hip width apart, take two steps to the right, then step forward one foot at a time (leading with the outside leg) and back again to create a box step) keeping the tension on the outside of the leg by keeping the feet hip width. Brace through the core and keep a slight bend in the knee. Repeat by taking two steps to the left to the other side. Aim to complete 10 -16 in total.

 

SINGLE LEG SKIP

IMPROVES YOUR: CARDIO Skip on one leg for 5-10 skips and repeat on other side for 45-60 seconds in total.


WOODCHOP - option to attach to a fixed object

woodchop v2

IMPROVES YOUR: LEGS, CORE, UPPER BACK AND SHOULDERS Attach the rope to an immovable object or use the Resist&Skip door anchor and turn side on. Put both handles into your hands in an overhand grip (little fingers closest to rope). Step the feet wide with outside foot turned out, with straight arms (soft elbows) pull the rope across the body diagonally towards the sky until the arms are above the outside shoulder. Allow the rope to return under control. Repeat 15-20 times and change sides.

 

PLANK OPPOSITE KNEE TO SHOULDER

plank opp knee 

IMPROVES YOUR: CORE, ABS AND BACK Tie the rope into a loop and hook it around the bottom of your feet (or tie around a post or use the Resist&Skip door anchor under the bottom of a closed door). Place your hands under shoulders, body in a strong straight plank position, pull one knee up towards your shoulder keeping the back as still as possible. Return to start. Repeat 10 times each side or alternate!

 

REVERSE LUNGE WITH OVERHEAD PRESS

reverse lunge v2

IMPROVES YOUR: LEGS, SHOULDERS AND CORE Hold handles with little fingers at rope end step to prevent wrist stress, onto the rope with hands at shoulder height. Take a long step backwards with one leg, bending both knees to 90 degrees staying up on the back toes, simultaneously press the rope above the head till the arms go straight keep tension in the mid-section and the back straight. Return the foot to the rope and lower the arms to start position. Repeat 10 -15 times each leg

 

SINGLE ARM ROW WITH ROTATION

single arm v2

IMPROVES YOUR: CORE, OBLIQUES AND UPPER BACK Attach the rope to a post or door handle etc, or other fixed object. Step away and face the rope. Keep feet hip width apart, knees soft and place handles into one hand keeping the chest up. Squeeze the elbow back past the ribs, twisting from the waist, keeping the hips still. Return the arm to full length. Repeat 10-15 times each side (Single rope is easier than doubled, further away is harder than standing closer)

 

BACKWARD SKIPPING

IMPROVES YOUR: CARDIO Swing the rope in a backward direction waiting a fraction longer before jumping. Use whatever foot strike you like for 45 seconds

 

PRESS UP INTO PLANK

push up v2

IMPROVES YOUR: SHOULDERS, CORE, ABS AND BACK Wrap the rope loosely around you back and under armpits whilst lying on the ground on your front. Place the handles to the side of the body and wrap your hands around the rope. Place your palms to floor trapping the rope in line with the chest and under the elbows. Then press the body up into a plank position keeping the back strong and the abdominals bracing hold for 5 seconds and return to the floor. Repeat 10-15 times

 

SUPERMAN LYING ON FRONT

superman lying front

IMPROVES YOUR: CORE, BACK AND GLUTES Place the rope underneath your feet (as though you were standing on it) and lie face down on the floor with arms stretched out in front of you. Keeping your chin continually tucked in lengthen and lift opposite arm and leg squeezing buttocks to protect the back. Repeat 10 -15 times each side.

 

KNEES ROTATION SIDE TO SIDE

knee rot v2

IMPROVES YOUR: CORE, ABS, BACK AND OBLIQUES Wrap the rope around your feet and lie onto your back lifting your knees above the hips at 90 degrees. Place the handles into your hands (keep wrapping around your hands for more tension) and place your arms at 45degrees to the body. Press the knees across to one side bracing through the core keeping both hips still!!! Return to start. Repeat 10 times.

 

HIP LIFTS WITH WALKING FEET

hip lift v2

IMPROVES YOUR: CORE, BACK, GLUTES AND HAMSTRINGS Lie on the floor on your back with your knees bent with your feet very close to your buttocks and hip width apart. Place the rope (singled or doubled) across the hips and keeping your arms strong and straight. Then push down into the heels squeezing your buttocks and back press your hips upwards against the resistance. Once at the top walk the feet forwards and backwards (right, left, left right) Repeat 10 times then lower hips to the floor.

 

SPEED SKIP 45 SECONDS

IMPROVES YOUR: CARDIO Skip as fast as you can on one leg whilst counting the number of skips for 45 seconds. Each time try to beat your record.

 

COOL DOWN
It is very important to cool down after exercise as it will decrease the risk of injuring yourself.  Here are some suggested cool down exercises. Hold each position for 60 seconds. 

cool down 1000

 

increase skipping 

 

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