Fitness Friday 282: The Fast Feet Workout

Fitness Friday - Eat Spin Run Repeat

Hello there!

How has your week been? It seems to have zoomed past since Monday was a holiday here in BC, but nevertheless I’m super grateful for another fun weekend ahead. Tomorrow I’m headed to hot yoga (which is starting to become a weekly craving – it feels SOOO good), and on Sunday I’ve signed up for a gymnastics class at the gym where I did my Crossfit foundations course. I’m the furthest thing from a gymnast and the complete opposite of flexible, but this class is intended to help newbies like me learn to do things like headstands, L-sits and ring dips. There’s plenty for me to learn here so I’m looking forward to being humbled and probably having a good laugh at myself in the process!

Source: Pinterest
Source: Pinterest

Work It Out

In addition to my goal for the year of being able to do 10 unassisted pull-ups, there’s a new one on the list and that’s to able to do double unders. In case you’ve never heard the term before, a double under is where you’re skipping, jumping once for every two times the rope passes under your feet. I’ve whipped myself about a million times over the past couple of weeks trying, but I’m determined to get this one figured out!

Double unders also inspired the workout I’ve got for you today, but don’t worry – I can’t do them yet and you don’t have to either. (Unless of course you want to, and in that case, go for it!) There’s jumping, skipping, shuffling and sprinting, and in order to do it all you’ll need to be fast on your feet.

Source: Pinterest
Source: Pinterest

The Fast Feet Workout

Grab a skipping rope and a box (or bench), and set up near a bike or treadmill. Alternatively, take the sprints in the last portion of the workout outside. Do all of the exercises below as fast as you can with good form, resting only as needed. Stretch out and rehydrate when you’re done, and congratulate yourself on crushing a killer workout!

Fitness Friday 282- The Fast Feet Workout - Eat Spin Run Repeat

Click here to print/download the PDF.

For the up-and-over box jumps with burpees: Position yourself in front of a box and jump up on top of it. Step down off the other side and do a burpee alongside the box. That’s 1 rep. Turn around and jump back over, doing another burpee for rep 2. Continue back and forth.

For the side shuffle with tuck jump: Take a stance just outside of shoulder width and lower down into a shallow squat. Shuffle to the right 3 times, then do a tuck jump. That’s 1 rep. Shuffle left and jump again, repeating for all 10 reps.

[Tweet “Try this mega calorie burner: The Fast Feet #Workout”]

Turn It Up

I’m a big One Republic fan and in most cases I like their original songs better than any remixes. Recently though, I stumbled across the Seeb Remix of Kids and am loving it as a running or cycling song. Think chilled out, but still with plenty of energy and drive to keep you working. Enjoy!

Can’t see the video? Click here.

Have A Read

Now over to you! Let’s hear… what’s one thing you were really grateful for this week? AND… can you do double unders? Any tips for me?

2 thoughts on “Fitness Friday 282: The Fast Feet Workout

  1. Great workout idea! I love incorporating skipping into my routines.
    For the Double unders, my advice would be to not overthink it and jump a bit higher than normal. Start off by doing one DU and then a couple normal skips and then you will get the hang of stringing them together. Go luck and have fun with it!

    1. Thanks so much Cara! I’ve sort of been trying to do that, but the result is usually a few good skips and then a sort of spazzy jump that makes me look a bit like a flailing bird lol! Some of the people at my gym have told me that it took them a really long time to finally get them, so I’m thinking patience, practice, and just trying to get one in amongst single skips is how I’ll get there. Thanks again for your tip! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.