Trying ropeless jumping rope: wait, what?

   I have an extremely embarrassing confession: I never learned how to jump rope. I was a nerdy girl with terrible coordination and ropes were not allowed at my school, so I never tried it during the prime jumping rope period for kids. My first serious jump rope attempts were in my early twenties, prior to starting my online fitness journey, ending up realizing I simply was unable to jump rope. While I was able to jump continuously for a good amount of time, I couldn't make the rope spin back after the first jump. The only way I could "jump rope" was to briefly stop the rope after the first jump and motion my arms again. Maybe it was my wrists, maybe it was my whole technique being wrong, I simply couldn't do it and having to fail everyday in public outdoors didn't help boost my morale. I ended my jump rope tries just after a few days, miserable and looking for new ways to move my body.

Photo by Dylan Nolte from Unsplash

 

    Fast forward a few years to now, I'm in far better shape than before and more confident in my fitness skills. After a few months exclusively doing low impact exercise, I wanted to switch things up and train my endurance. I occasionally run, but my city's weather and lack of good running routes makes it complicated. So, I grabbed my rope again and tried my luck again, I'm now fitter so I should be able to do do it, right?

   Wrong. I still struggle with motioning the rope around my body, ended up hitting myself quite a few times, now utterly humiliated. Am I physically unable to jump rope? Probably not, but I get frustrated too fast to waste my workout time trying to not to hurt myself with my whip like rope. But I really wanted the benefits of jumping rope, alternatives like rebounder are out of reach in my area therefore out of the question. Perhaps thanks to the intrusive algorithms of social media, I got the following video recommended into my YouTube feed.

    I had done workouts incorporating some jump rope cardio, never seen a jump rope focused workout before. As for the ropeless in the title, the coach uses Crossrope, handles with small weights attached to mimic the effect of the rope. Despite the aerodynamics not being quite the same as with a traditional rope, the actual movement pattern is basically the same while also being far more convenient for working out indoors. And though I didn't own the Crossrope, I decided to simply shadow jump and more my wrists just like coach Winter did. Thirty minutes later, I was dripping in sweat and really happy with my bouncy experiment. 

   The workouts on the Phoenix Nation channel are focused on jump rope, showcasing different bouncing techniques for variety and difficulty. With workouts ranging for 10 to 45 minutes, most of the workouts are sequenced as a HIIT, alternating between short rest periods and longer jumping segments. Some of the videos also include bodyweight exercises and even strength training into the workouts, making them ideal for training for endurance. Many of the workouts are performed with a regular jump rope, with recent videos featuring the ropeless option as an alternative for home workout enthusiasts with low ceilings. And as someone who can't make the rope work for me, this was the extra push I needed for trying ropeless jumps. Perhaps it might not be as much as a full body workout as regular jump rope, but if you're just looking to elevate your heart rate while listening to podcasts or watching TV indoors, it is a great alternative.

   Will I ever learn to jump rope? I'm still not sure it's possible, but this might help to improve my speed and endurance. I might buy the ropeless gadget to train my wrists for the rope motion, but I'm still too intimidated by the real rope. 

Sculpt workouts: the truth beyond the trend

   The sculpt workout format is quickly becoming one of trendiest in fitness related social media. Blending concepts from Pilates, barre and traditional strength training, sculpt is based on constant repetition to improve endurance and achieve muscle failure. Though most exercises present in sculpt workouts might look easy at first glance, the usage of props for resistance and constant pulses is what makes this format different from other forms of bodyweight exercises. Light dumbbells, resistance bands, yoga blocks and Pilates balls are the most common equipment in sculpt classes, pretty much the same props used for contemporary Pilates and barre. 

Photo by Scott Goodwill from Unsplash

   Sculpt methodology is also pretty similar to barre, performing repetitive moves at a constant pace to aid muscle fatigue and improve cardiovascular endurance. Considered as a low impact but high intensity workout by many, the props and prolonged periods of time under tension for the muscles make sculpt a fairly challenging practice without the injury risks of other demanding fitness methods. Though using low resistance might not be the most efficient way to build muscle, sculpt can be easily adapted for mild progressive overload by using heavier weights or creating more range of motion with the props. Additional benefits of sculpt workouts include improved flexibility and stability from the Pilates inspired exercises, crucial for better mobility in daily life. 

   As a result of its popularity, sculpt has become pretty much inescapable in women's fitness spaces online, and due to sculpt not being recognized as a formal fitness practice quite yet in most places, uncertified instructors with poor form are also becoming viral. Even bodyweight exercises can be risky when performed wrong, so with a practice requiring high repetition like sculpt, learning from an experienced instructor is crucial. I especially recommend following guided sculpt classes, the cues are very important to keep aware of form and upcoming exercises.

   If you're interested in trying sculpt workouts at home, here are some recommendations for free YouTube workouts by certified instructors. Keep in mind that sculpt is a demanding practice, so please modify as needed and make sure your form is correct.

   45 Minutes Full Body Toning Workout by Jake Dupree from PS Fit 

    Equipment required: Fitness mat, light dumbbells.

   This workout might predate the current sculpt trend by a few years, but it has all of the benefits. With easier modifications for beginners and great cues by coach Dupree, you'll be sweating in no time.

 40 Minutes Pilates Sculpt by Coach Kel
 

   Equipment required: Fitness mat, light dumbbells, two yoga blocks. Optional ankle weights.

    Using the blocks in clever ways to create a larger range of motion, this class uses the props masterfully. Warm up and cooldown are also provided in the video.

    45 Minutes Megan thee Stallion Sculpt Class by Kristina Girod

   Equipment required: Fitness mat, light dumbbells. Optional ankle weights.

   With pretty much non stop movement and high intensity moves, this class is the quintessential sculpt experience. With exercises to the beat of the music, keeping up with coach Kristina will be more of a challenge that you would expect.

 50 Minutes Intermediate Sculpt Class by Pilates by Izzy

   Equipment required: Fitness mat, yoga block. Optional wrist weights.

   Though the moves might be slower than your average sculpt class, Izzy's masterful planning makes this workout a real burner with minimal equipment. Includes warm up and cooldown.  

   35 Minutes Booty and Core Pilates Sculpt by KBodySculpt

    Equipment required: Fitness mat, resistance band. Optional ankle weights.

  Focusing on the lower body and core, this travel friendly workout effectively blends contemporary Pilates and sculpt methodology. By using the resistance band, often neglected muscles like the glute medius are directly targeted with precise exercises. 

   2000s Full Body Tone Workout by EMKFit 

   Equipment required: Light dumbbells.

   If you want to try an all standing version of sculpt, this is your workout. With fun moves to the beat of some of the best 2000s hits, prepare to sweat while singing along.