EyeQ Tech review EyeQ Tech EyeQ Tech tuyển dụng review công ty eyeq tech eyeq tech giờ ra sao EyeQ Tech review EyeQ Tech EyeQ Tech tuyển dụng seafood export seafood export seafood export seafood export seafood export seafood export seafood food soft-shell crab soft-shell crab soft-shell crab soft-shell crab soft-shell crab soft-shell crab soft-shell crab soft-shell crab soft-shell crabs soft-shell crabs soft-shell crabs soft-shell crabs soft-shell crabs double skinned crabs
Health

The one exercise routine you can take on vacation

By
Lauren Steussy
Published July 10, 2017, 4:43 p.m. ET

Jump-rope exercises are among the best full-body workouts to tone muscle and burn calories, says fitness instructor Amanda Kloots, whose popular Bandier Studio B class in the Flatiron District, “The Rope,” combines high-intensity jumping with strength-training exercises.

“You’re killing like 10,000 birds with one stone,” says Kloots, 35, a former Rockette and Broadway dancer from the Upper West Side. “It just shrinks body fat.”

Plus, tossing a lightweight jump-rope — like her favorite, a Reebok adjustable rope ($18.99 on Amazon) — into your suitcase is a great way to stay fit while traveling this summer without having to pack heavy equipment or head to a sad gym. “Who wants to be stuck inside running on a hotel treadmill from 1985?” says Kloots.

If you’re looking for a quick, effective burn, incorporate simple toning moves in between “calorie-torching” minute-long intervals of classic jump-roping. Here are three of Kloots’ go-to moves that utilize the rope — without the bounce.

1. Up, side, down

Fold the rope in half, and then fold it in half again. With your feet set just wider than your hips and slightly bent, hold each end of the rope tight with your fists at shoulder height. Keep the rope as taut as possible and stretch your right arm diagonally up, then return to your starting position. Reach it straight across your body to the left side and return, then twist your right fist down to your left foot, bending at the hips, and return. Do each side 12 times, engaging the abs with every rep. This move not only tones your obliques but works your shoulders, triceps and deltoids.Annie Wermiel

2. Stretch and tuck

If you want a rock-hard summer body, you’d better jump to it. Place your feet in a wide lunge, with your front leg slightly bent over your toes and your back leg straight behind you. Keep the rope folded in quarters, and hold both ends tightly above your head with your arms by your ears. Pull your arms inward at the same time you tuck your back leg in toward your stomach, crunching your abs and keeping your arms taut. Step back to your starting position, and repeat 10 times, then switch legs.Annie Wermiel

3. Row your rope

To sculpt your back and shoulders, stand on your rope with both feet in a wide stance. Hold the handles in front of your rope with your elbows bent and drawn in tightly at your waist. Pull the rope as taut as possible. Extend the rope outward at a 45-degree angle, keeping the rope tight as though you were moving through mud. Repeat 8 times.Annie Wermiel