Jump Rope Workout w/ Sara Solomon | Natalie Jill

Hi, guys. Natalie Jill here with my friend Sarah Solomon.

Yay.

Back on happy, healthy, and fit today. And I am doing a jump rope workout because I told Sarah that I suck at the jump rope. I'm able to do, like, one little thing. It looks kind of cool, but I never really get a great workout from it. And she told me, believe it or not, it was my rope and the technique I was learning.

Right, exactly.

So she's gonna teach me some tricks today, and she gave me a special rope. I'm super excited. Why is this rope?

Well, this is the Dr. Sarah Solomon Crosby jump rope by Bunny Lee jump ropes. And this rope is special because, first of all, it's height adjustable. So we were able to customize it.

To Natalie's height, someone short like me.

So this is perfect fit for her. And you can see here it has the patented swivel bearing. So you can see that this is going to minimize the rope tangling, and it's going to minimize rope drag, so it'll minimize friction.

Awesome. Because, like, my leather one always, like, broke in the middle, and I have to get a new one, and then I'd have to fix the size, and it was never working.

So what's so great about this rope is the fact that it's portable. I mean, you can do it anywhere in the world. I travel with it. I can fit it in my purse, and it's pink. I even did it in my hotel room this morning, of course. And it's pink and it goes with everything. And you can wear it, like, rope fashion. See that?

I like it. Rope fashion. And it's pink.

Okay. All right.

So what are you teaching me today? Because all I know how to do is this thing.

Show me what you know.

I'm show you what I got.

Okay.

Ready?

Okay.

Pretty good.

Do I go to boxer?

So a common misconception is that jump rope is perceived as being a high impact activity, and this is not correct. If you learn how to jump the right way to take progressions, it's actually a low impact activity. So what Natalie just demonstrated was absolutely excellent. That's called the bounce step.

Because I'm really good.

Oh, she's been watching me on Instagram. That's why she learned from that. So I'm going to take you through the bounce step, and then we'll get Natalie to try that again. All right?

Okay, let's do it. So.

The first thing I want you to notice is that I'm looking straight ahead. My posture is erect. Also notice that I'm not jumping Very far off of the floor. I'm jumping less than an inch off the floor. My elbows are close to the sides of my body. They're at 45 degree angles, and I'm only doing small 2 inch circles with my wrists. Now, at this point, don't focus on speed. You want to focus on getting the rhythm, coordination, and timing. It's very easy to get frustrated with jump rope, so don't put the cart before the horse. We're going to start with the basics. So now that you had that lesson, I want to see if you look any different.

All right, here we go.

So notice she's landing lightly on the balls of her feet.

Is that right?

You want to make sure you land with equal distribution of weight on both feet.

Here we go.

Yes.

That looks good. So as she gains proficiency, she can increase the speed. So you can see how this can quickly become an activity. What's also about jump rope is that it's so time saving because you burn more calories than with almost any other type of exercise in a short amount of time.

So that was funny because I was doing this, like, shuffle back and forth. And that explains why I would trip over it a lot.

Yeah, you have to be careful because even when you kick your feet backwards, it can catch the rope.

Got it.

Okay, are you ready to learn another technique?

Yes.

Okay, let's progress to the side straddle. So this looks kind of like a jumping jack. So let's take a look.

So we're starting with the bounce step. Then what I'm going to do is I'm going to put my feet apart like a jumping jack. Now it's only shoulder width apart. You don't have to be all exaggerated like that. And notice all the other motions are the same as the bounce step. I'm landing lightly on the balls of my feet. I'm keeping my elbows tucked and close. The size of my body. And as you get faster, as you get better, you can move faster.

Wow. Oh, I like that little stoppy thing at the end. Oh, wow. What was that? All right, here we go. Are you ready?

Are you ready for the side style?

Okay.

Is that right?

Yeah, that looks good. That looks very good.

How she took that last night with the jump rope.

I wanted to do that leg swoosh thing.

That was epic. So when you're jumping rope, always think about landing softly, like as if there's neighbors below you and you don't want to irritate them. If you land with a hard impact, that's how you can get Easily injured. It's also crucial to have running shoes on that have adequate forefoot padding. I also recommend jumping on a surface with a certain amount of give. Like a wooden floor, for example, or even a yoga mat. You don't ever want to be jumping on concrete because that can contribute to shins.

Like we're doing right now.

Exactly. Tile is not a good idea. Do as we say, but not as we do. Hold on.

Ta da. It's better.

It matches the rope.

Much better.

Okay, so you ready for the next move?

Sure.

So the next move we're going to do is the backward shuffle, and I'm actually going to demonstrate this from the side view, the sagittal view, so you can see exactly what's going on. Okay. So we always start with the basic bounce step. And you can see I am kicking the leg backward, so it goes to 90 degree bend. Notice again that I'm landing lightly on the balls of my feet. You never want to land with a flat foot. All right, I think Natalie's got this.

Okay, I got this. Ready?

Oh, yeah. Look at her. Look at how fast she's going. Because she's been jumping for years.

That's right. That's awesome.

Except for that part.

I don't know how to do that, like, stoppy thing you did.

She just wants to learn the trick.

Yeah.

Okay. You never want to go from zero to here. It's all about learning the basic stuff. Zero to here before you go and learn all the crazy stuff. All right, so let's do the same concept, but this time instead of kicking our feet backward, we're going to kick them forward. This is called the forward shuffle.

Now, don't make the mistake of leaning way back. You want to always stay erect. And don't make the mistake of landing on your heels. No matter what you do with jump rope, you're always landing on the balls of your feet.

All right?

Yes.

Is that right?

That is perfect.

Okay.

You want to try that? Yes. Okay, so put your foot on it. Okay, so what you're going to do is you're actually going to use this leg to push the rope. Just practice pushing it up.

What are you doing with your hands when you do that?

They're just staying. I don't know. I've never really thought about it.

Okay.

They're just staying. Okay, so this is the tricky part. When you swing it up, you have to cross. I don't know how to explain.

Took me four years to master this move.

All right, I'm determined. Here we do it again. Slow motion.

Slow motion.

Okay, so it's a kick across.

And through. Kind of. Kind of.

Ta da.

That's not right.

That was awesome. Thanks for my jump rope lesson, even.

Though I didn't learn the super cool crossy thing at the end.

What's so cool about the jump rope is that you can easily incorporate this into any of Natalie's workouts. Between exercises, you could click on 30 seconds of the jump rope, get your heart rate up, and burn even more calories.

And you can do the trick like.

I just did, which is cool.

Thanks, Sarah. And I've got information down below on where you can get Sarah's super cool jump rope and her jump rope program. Yay. Thanks, Sarah.

Thank you so much. Bye.

Bye.