Stretching and engaging your muscles with bench exercises

Stretch and strengthen your muscles with this bench workout routine.

To start off, grab your jump rope and get ready to sweat! Jump rope training is an incredible workout that targets multiple muscle groups and provides numerous health benefits. But first, let's talk about how to properly stretch and engage your legs and glutes before jumping into your workout.

bench pressing

Begin by standing to the far left of a bench with your left hand resting on the thigh-high edge. Hook the toe of your left foot over the end of the bench, positioning it parallel to the bench and about a foot away from your right foot. Inhale deeply and exhale slowly to help stretch your quads, core, hip flexors, and hip adductors. Then step down to the edge of the bench, keeping your feet parallel and perpendicular to the person on your right-hand side. Reach behind your head to grab the top of the seat back on your upper thighs, with your back against the back of the seat and your arms hanging down, palms on the seat, shoulders back and down. This stretch engages your back muscles in stretching the hamstrings on your backside and is a great way to engage your glutes, hamstrings, and back.


Once you've stretched, it's time to pick up your jump rope and start jumping! Jump rope training is a fun and challenging way to get in a great cardiovascular workout while also targeting your leg muscles, core, and shoulders. Jumping rope regularly can help increase bone density, improve coordination and balance, and boost your overall cardiovascular health. It's also a low-impact exercise that puts less stress on your joints than other forms of cardio, making it an ideal option for people of all ages and fitness levels.


So now really grab your training jump rope, find a flat surface, and get ready to jump your way to better health and fitness! Remember to properly stretch and engage your muscles before beginning your workout to prevent injury and optimize your performance.