Hop, Jump, and Move Workout


6 Kinds of Skater Jumps

Video taken from the channel: Men’s Health


How to Do a Skater | Sexy Legs Workout

Video taken from the channel: Howcast


Hop and Stop: Brain Breaks from PlayKids Let’s Move! Songs for Kids

Video taken from the channel: PlayKids


Xtreme Hip Hop with Phil: The Beginners dvd

Video taken from the channel: Xtreme Hip Hop with Phil


Les Mills BORN TO MOVE | 8-12 year old class | Leisure World Colchester

Video taken from the channel: ColchesterCBC


How to Do a Ski Jump | Boot Camp Workout

Video taken from the channel: Howcast


10 Min Beginner Jump Rope Workout

Video taken from the channel: Jump Rope Dudes

Start with a small squat, jump sideways to the left, landing on your left leg. Without touching the floor, bring your right leg behind you to your left ankle. Reverse direction by jumping to the right and following through with your left foot behind your right ankle.

Perform this move for 30 seconds. This move is a stretch, a plyometric workout, and arm blaster all in one! Begin in a table top position with stomach facing up. Cross your left foot over your right knee.

Jump to cross your right foot over your left knee. (Hop, Skip, Jump): 30 seconds work of each exercise & 10 seconds rest between exercises. Ice Skaters High Knees Frog Leap Repeat x 3 = 2 min Round Rest 2 mins Repeat 3 to 5 times (12 to 20 minute.

This cardio move is just like that — and it’ll help you break a sweat and burn up fat! Get your heart pumping and work those legs while keeping your core stable and controlled. Bouncing on the. Get ready to unleash your inner dance and fitness beast with Hip-Hop Fit creator Mike Peele!

This class is for everyone from beginners to advanced. Just get. Transform this playground game into a sports-performance workout with guidance Hopscotch is a generations-old game in which children toss pebbles and hop on numbered squares on playgrounds all. Hop to it!

This old-school recess favorite has great fitness benefits for grown-ups. Jumping rope is an effective cardio exercise that works your arms, legs, and core, helps strengthen your bones, and improves balance. Try this routine, designed by Virginia-based jump-rope expert Buddy Lee (buddyleejumpropes.com). Begin each move standing with your knees slightly bent, holding the.

Here are a few pointers: Crouch down into a low squat with feet together and hands clasped behind your head. Start on the balls of your feet with heels off the ground. Hop on the spot (or slightly forward) on the balls of both feet. Keep torso as.

Regarding the basic depth jump, the exercise is easily modulated towards the ability level of the athlete.An 18” depth jump is as different from a 48” depth jump as a 135lb squat is from a 405lb squat, and you don’t hear many in-the-trenches strength coaches going around telling half of their athletes to avoid barbell squatting. EXERCISE BENEFITS. The ankle hops exercise is a great alternative to the jump rope exercise. It strengthens your heart and your muscles and increases aerobic fitness. If you increase the speed of your jumps and start adding frontal and sagittal movements, you’ll also see a boost in your agility, coordination, and speed.


List of related literature:

Rebounding One way to get the exercise you need is rebounding, in which you use a portable mini­trampoline to jog, jump, hop, twist, or step walk in place.

“The Maker's Diet: The 40-day health experience that will change your life forever” by Jordan Rubin
from The Maker’s Diet: The 40-day health experience that will change your life forever
by Jordan Rubin
Destiny Image, Incorporated, 2013

So, one station might be do jumping jacks, another might be jumping as far as you can, and so on.We try to include some close-to-the-floor exercises, like crawling, in the Four Things, too.

“The Out-of-sync Child Has Fun: Activities for Kids with Sensory Processing Disorder” by Carol Stock Kranowitz, T. J. Wylie
from The Out-of-sync Child Has Fun: Activities for Kids with Sensory Processing Disorder
by Carol Stock Kranowitz, T. J. Wylie
Perigee Book, 2006

Stand on one leg – hop – hop from one leg to another in a sequence (e.g. two on the left, two on the right) – run, land then jump high – Long Jump – Triple Jump.

“Talent Development: A Practitioner Guide” by Dave Collins, Aine MacNamara
from Talent Development: A Practitioner Guide
by Dave Collins, Aine MacNamara
Taylor & Francis, 2017

TRIPLE JUMP This jump is also known as the “hop, step, and jump,” because that is exactly what the athletes do.

“Picturepedia: An Encyclopedia on Every Page” by DK, Smithsonian Institution
from Picturepedia: An Encyclopedia on Every Page
by DK, Smithsonian Institution
DK Publishing, 2015

Crossover Hop, Hop, Hop (Distance)—Athletic Position: The starting position for this jump is with the athlete in a semi-crouched position on the single limb being trained.

“DeLee and Drez's Orthopaedic Sports Medicine E-Book: 2-Volume Set” by Mark D. Miller, Stephen R. Thompson
from DeLee and Drez’s Orthopaedic Sports Medicine E-Book: 2-Volume Set
by Mark D. Miller, Stephen R. Thompson
Elsevier Health Sciences, 2009

Anyone can grab a jump rope for five minutes (try 30 seconds of jumping, followed by 30 seconds of rest; repeat five times) or do a quick at-home circuit of 10 squats, 10 push-ups (on your knees if needed), and 10 sit-ups.

“The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless” by Heather Dubrow, Terry Dubrow, MD, FACS
from The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless
by Heather Dubrow, Terry Dubrow, MD, FACS
Bird Street Books, 2018
from here, the athlete vigorously extends the hips, knees, and ankles to accelerate the COM upward toward take-off.1 Countermovement Jump (CMJ).

“Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen, Robert C. Manske
from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, et. al.
Elsevier Health Sciences, 2010

o After learning to walk, run, jump, and hop,

“Human Motor Development: A Lifespan Approach” by Greg Payne, Larry Isaacs
from Human Motor Development: A Lifespan Approach
by Greg Payne, Larry Isaacs
Taylor & Francis, 2020

As the athlete approaches return to athletic activity, it is important to incorporate multiple jumps and hops.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

A good jump-training program involves box jumps, weighted box jumps, double jumps, and single-leg hops.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Duuuude this is madness. The sweat is unreal. Great simple workout and all for free! Oh and great tip about the wrist (I admit, I used to do that��) keep on keepin on! ����✨✌��

  • Hey jump rope dudes I’m trying to get stronger because I’m scrawny and weak what will this improve in like what will it get stronger?

  • praises to the most high God, thank you so much for making this video. now I can join in with you all I’m going to get my ‘step’ now.
    Lord knows I would have never figured out all the different moves. Thank you,. Thank you, Thank you.������ �� ��, you are such an awesome person, you can’t imagine how many lives you have touched. Please never stop doing what you do, I’m here for the long hall. subscriber for so long.i wish you continued success in all that you do. You are a God sent.

  • I started jump rope 3 days back. Been doing 500 jumps a day with each set of 50 jumps. So 10 sets in total. I take 20 seconds rest in between sets. Heart rate goes to about 160 during each set.

  • i’ve been watching your videos for the past 3-4 months and finally decided to ‘do the thing’.
    Day 1 had to take 3 2-minute breaks between this but i managed to do it.
    Day 2 didn’t do it. i skipped it.
    Day 3 had to take 1 2-minute break in between but i did it.
    Day 4 same as day 3, except i liked the workout a little bit better.
    Day 5 decided to push myself and completed the entire workout without taking a break (only did around 5 pushups in the 2nd half tho)
    Day 6 i skipped it. damn it:
    Day 7 i did the entire workout (did the second round of pushups too! only 7, but 2 more than my best!); i also did one that night! (full workout!)
    Day 8 i’m looking forward to doing it! my body’s asking me to stop during those 10 minutes but i don’t until i finish this workout! (also, i was able to do all those 10 pushups in the last 2nd minute too!)
    i might do this again tonight.
    ——— I’ll be posting my progress here (for me to keep track of) ——— i’ll also do this until i can do this easily. ———
    THIS WORKOUT IS AMAZING i cant believe i’m sweating so much.

  • 10 minutes is a lot for a beginner and i have been doing this for 15 years,i would lowered down to 5 mins every other day to start with. And drink green shakes buy a hamilton beach shaker machine cost $15 or $20 and drink 3 shakes a day its easier than it sounds. Sorry for my english.

  • i have a question. i want to jump rope to have better cardio but i dont want to lose some weight(in fact im trying to gain weight and muscles) how many minutes per daw should i do? and how many days per week should i do?

  • I really like this but the beginning you had me but the 2nd part I just don’t have the rhythm…I’m going to keep trying everyone has to start somewhere.

  • Phil, in your description can you change your website to a hyperlink, make it easy on us. Because once we get the video that will be the easiest thing we’ve done, click the link. ��

  • Omg I recognize the girl in the hat closest to phil she’s the one I keep saying she’s my shero and she kills it everytime in the current videos…..shes lost a lot of weight if anyone can have her see this comment shes def a inspiration my step is on its way ������������������������

  • i’ve been running two miles a day for around 2 months and i’m trying to push myself to start having a better heart rate while running with HIIT and jump roping, this was by far the hardest workout, i run in texas (106°) with humidity

  • For anyone starting out who may be reading this, I’m no where near as good or strong as these guys are. When I first started this at the beginning of the year, I was struggling to even get through 5 minutes without taking a break. Now, a few weeks ago I started doing this 10 minute routine 4 times with a 5-10 minute break in between each. If I can do it, anyone can do the thing too. Maybe one day I will be able to get to Brandan’s level but that’s a long time away.

  • How to do a skater: Have lots of weed and junk food and you’ll be able to do just about any skater there is.

    They’re easily seduced I suppose.

  • I have a hereditary heart disease where if my heart rate goes too fast it will start to go out of rhythm and
    I’ve been scared to exercise but i think this might be tame enough to not send me over the edge.
    i look forward to giving this a try.
    Thanks a bunch!

  • OMG! This is a whole body exercise in 10 minutes.. Everything between my neck and feet are aching.. However, I am super encouraged.. ❤ Already doing it for 3 days now..

  • Okay I’m back guys I apologize I know it’s been long and I’m sorry I stopped after a while and I regret it bad. I was actually making process until I stopped
    Day 1was completely tired and sweat I really regret stopping

  • it has been a while since I really did cardio, and I have to say, it kicked my tail. I have the moves, now it is just about enduring until the end. Thankyou, I will be doing this again, like tomorrow. Just found this today, June 3. I have a little less than a month to get this quarantine plus weight off of me.

  • This is a really great workout, I just switch out the pushups and high knees. When I did it the first day I was struggling but managed to finish, been 2 or 3 weeks and I don’t get exhausted as much like at the beginning. I have lost weight and look more slimmer. Only thing is minor knee pain and foot pain!

  • Thank you for sharing this video. I been doing step for years,but in the gym not in my den on a rug in front of my tv. Perfect slow and great…

  • At my folks on hols, Mum called 15 min before dinner so just enough time to crush my first skip session, really enjoyed it, thanks!

  • Totally amazing. I could t do the more advanced one so when I found this I was complete elated!!! Thank u thank u thank ��☺️☺️☺️

  • It all starts at watching the board and feeling tired. I am passing this stage. I am asthmatic and a little heavy. Making Xtreme a priority to more energy a longer life.

  • Just got my step board today. Ok I got up to 1:36 down pack. Not claiming the asthma and arthritis in my knees. I am doing this with determination

  • Today is my first day I do 150-200 jumps in a minute and I did 1000 jumps in 10 mins like I took break of 1 min after each 1 mins of jumping.
    I think I do really fast jumps. Sweating much!
    Day 1 ✓ 1000
    Day 2✓ 1200
    Day 3✓ 2000

  • started my fitness journey four months ago with this video. hadn’t done it in a while but today noticed how easy it was to complete it vs. having to take extra breaks when I first started it!!

  • I like the workout a lot. Hard part was there was moves you didn’t mention in the beginning that were added in. Made it tough to follow

  • This video changed my life, ever since I began to ski jump using your tutorial my quality of life has been drastically changed forever, my senses have been heightened to the level of a god and I can now ski jump 69,420 feet in each direction, this impressive feat has impressed everyone I know and now I am the most famous person in the multiverse and have ascended past any possible living organism, in short, thank you for this tutorial it changed everything in my life.

  • Decided to get my cardio on with jump rope exercises. It was my day 1 today, did regular jumps only. Now I’m pumped to do this starting tomorrow. Thanks! #Covid19kissmyass

  • Woh! This isn’t easy… Beginners really, can one lose weight doing only this session daily or some days a week? Don’t think I can do an advance of this.
    Well done Jump rope Dudes

  • Run to the wall and back: Like five feet in my tiny bedroom
    Reach your hands up: Low ceilings plus ceiling fan… ��
    Lying down on the floor: What is happening? Can’t see my computer.

  • Yep, just used the jump rope first time. sweating away, just finished this 10 minute workout. Now I can pass out on the sofa. ������

  • I adore you and found you on FB. I am so glad you have a YouTube because I’ve been wanting to do your workouts but I want to project them on my TV. YouTube is the only way I can do that. This is what I’ve been wanting to see. I know most of the moves but haven’t tried them all. I need this because when it comes to dancing, I can dance but not choreography stuff. I SO needed this video because I get uncoordinated in some ways when movements are structured. I need a step which I am buying next week, and I’m in this ��! Also, I’m a new YT sub, and entered your birthday giveaway. Here’s to your 1 million subs!! You’ve got this!!

  • See I was with you on the beginning steps but once you started doing that turning stuff and folk were doing all that round about in the back I lost it.

  • Thanks for this! My friend and I are challenging each other and she told me to do some ski-jumps, so I thought I’d look up what they are exactly. Very helpful:)

  • Covid: realize all I need is a $15 jump rope and a $15 workout band and some motivation. I don’t need my gym membership $30 total instead of $30/mo. Thanks for this.

  • My endurance needs woooooork.

    I came in soooo confident then my legs started burning and my mind was like::

    ��Sike gurl, you aint ready. Try again next time ����

  • Finally I can learn the moves. Ive watched your other videos and dream I can do it now that dream is real. Thank you for these instructions I can follow and now I can keep up with you. ��������

  • Y’all ain’t hear for this Phil is genuine trying to get us in shape ain’t nothing wrong with the skinny women Phil brings all people together. Stop hating each other only positive,real feelins are allowed team Phil.

  • Bought the DVD set in January but I don’t believe I got this one. I’ve been too intimidated to try them but this video is slow enough for me to catch on

  • I bought this video. Is 1 workout the entire video? Or is it meant to be done in sections? It’s not clear how the workout is structured.

  • hu likes fortnite
    hu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnitehu likes fortnite

  • Mr. Phil you sir are an inspiration. I run all the time but lately I get tired of just running. I don’t have a step yet but I’m so excited to start doing your routines. You pump me up!!!! I need a little Phil everyday to get my motivation ready. You’re helping so many people �� Thank you sir!!!!

  • Thank you for instructional video I am 59 yrs old I love your workouts but could not follow by listening since the music is usually fast and was always behind I watched more than did workout now I got it ��

  • Did 4 sets of 3 minutes with 30 seconds rest in between at boxing last week, first time i have done exercise for over 5 years…couldn’t walk the next day ��

  • Thank you Phil for making this Beginners Step for people like me with two left feet…��
    I’m going to buy your dvd for me and my family to workout at home.

  • I really appreciate the way you motivate, how you stay calm and that you aren’t aggressively upbeat. It helped me enjoy my work out!

  • OK here’s my update to this exercise. Im new to jump rope & I’m learning the boxers step & I’m enjoying the low impact of this exercise. This routine kicked my butt. This was fast & I got a very good workout in. Looking forward to trying more exercises. Thanks for the great video.

  • Can somebody for the love of god tell me how in these videos there people hop on their work out mats and you don’t hear a thud NOR damage the mat? wtf

  • Day 1: I did the workout twice. I was really sweaty and out-of-breath after the first set so I took a 10 min break. Second set was rough but I managed to complete the workout. I was really tired at the end tho.
    Day 2: 10 min session 1. 10 min break. 10 min session 2. Note to self: wait a little bit longer after breakfast to do the workout. Still very tired after the 2 sessions.
    Day 3: Didn’t feel like doing the workout.
    Day 4: Did the workout once. Ended with 15 min walking on the treadmill. Too hot to workout…

  • Get The Best Jump Rope for Weight Loss: http://crossrope.com/jumpropedudes
    (enter “DOTHETHING” for 10% off your order)

    Join our Free 7 Day Beginner Jump Rope Challenge: https://www.jumpropedudes.com/

  • I ran across a video of yours on FaceBook where you were helping an overweight woman and telling her not to give up. How long did she want to live? I am so glad I googled you and found your website. My husband is a disabled vet and I am overweight as well. We both need to lose weight and this is something that we both enjoyed watching so I am going to be getting these for us to do! Great job!

  • Sir for begginers the steps are fast can’t do so fast as u show in vedio… It’s confusing me for the first time I’m trying in my house

  • I was so excited to see this video! I’ve been watching and following for a while now. Sharing the videos and telling everybody about them and was just as lost trying to get the steps and follow. Whooo when I seen this video I was like yaaassss!!! I didn’t want to buy them if I couldn’t follow them. Now its own like popcone!!!!(������)

  • Hi phill….Finally I got one beginner video….pls upload the videos which ur doing live daily…pls bcoz when ur live then here it is night so could not do at that time….pls upload live videos so that I can do seeing it morning next day

  • I lasted 8:27 seconds before I caught the craziest foot cramp. Am still laying on the sidewalk infront my apartment building in pain. Hope no one thinks I got Corona.

  • The most gayest jump rope workout lol jeesh good luck burning body fat even with that many rounds. Not a boxing style workout by any means, but at least I get 10% off

  • If Your In My Class, The Answers Are The Robot, Stomp, The ability of your muscles to bend and stretch, Breathing, And Just About Right:)

  • As an inline skater, I appreciate you putting out this video, BJ. Also, I used to jump rope for cardio but after steel ropes snapping on me, I’ve decided to quit. This is a great, no-equipment replacement for jump rope to get good cardio and a tight ass