This variation still requires a lot of leg strength, balance, mobility, and coordination.
If you don’t have the balance or strength to do this, you can try holding the elevated leg with your hand on the same side.
By holding your leg, it provides a slight counterbalance to help you stay balanced.
To get started:
While standing, contract your core to stabilize your body, then raise one knee and extend your leg in front of your body, with your toes pointed to the sky.
Once you feel balanced, extend your arms out in front of your body, hinge at the hips, then squat down while keeping your extended leg hovering above the floor.
As you come close to reaching the bottom of the squat, roll back, keeping your leg extended, then explosively reverse the roll, plant your foot and press it through the floor to rise back to standing, without placing your elevated foot down.
Repeat all the reps on one leg, then switch legs and repeat.
With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope under your feet twice within one jump.
Land softly on your toes, and quickly push off again from the balls of your feet.
Once again, the idea is not to just jump higher, the speed of the double under comes from the quick rotation of your wrists.
The Alternate Foot Step is an excellent jump rope exercise variation that alternates your feet as you jump over the rope.
To get started:
Hold the ends of the jump rope in each hand.
With your feet hip-width apart, slightly bend your knees, raise one foot slightly off the ground as you push through the ball of the foot of your planted leg to jump up as you as quickly rotate your wrists to make small circles to revolve the rope around your body.
Land softly on the ball of your opposite foot, and quickly jump over the rope again as your continuously revolve the rope around your body.
The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
This move targets your chest, abs, shoulders, and triceps.
To get started:
If you don’t have access to parallettes, on the floor place a pair of heavier dumbbells on their ends, shoulder width apart. Using heavier dumbbells will be more sturdy and safe.
Get into the top of push up position by gripping the dumbbells or parallettes with your hands, directly below your shoulders.
Complete a push up by bending your elbows and lowering your chest towards the floor, then press your hands through the dumbbells to extend your arms, then with a strong core, immediately shoot your legs forward through the dumbbells and extended in front of you. This will put you in the position to complete the tricep dip.
Bend your elbows to lower your butt towards the ground, then press back up and immediately shoot your legs back through the dumbbells to get back into a push up position.
Get down on your knees and grip the barbell with a shoulder-width, overhand grip.
With your shoulders directly over the bar, it’s essential to protect your lower back by maintaining a natural arch with tight abs. I repeat, keep your core flexed, braced, and turned on throughout the movement.
Slowly roll the barbell forward, keeping your core tight, glutes firing, and extend your body as far as your strength will allow, without sagging your hips or allowing your lower back to collapse. Ensure your neck is also in a straight line with your spine.
Reverse the movement by contracting your abs and pulling the barbell back to the start.
The Bottom Burpee is an explosive variation of the burpee that is great for overall fat burning.
To get started:
Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
Jump back with both feet to get into a standard push up position with your arms extended then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then explosively press your hands through the floor and drive your knees in and land on your feet, while in a squat position.
Jump both feet back and immediately complete another push up without standing up.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.