Free Workout for Overweight and Obese Women – Alternate Foot Step and High Step Jump Rope Tutorial

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Jump rope tutorials


If you are overweight/obese and you want to lose fat – these workouts are for you. I use both alternate foot step and high step in most of my workouts!  My workouts and nutrition “non-plan” are extremely effective for overweight and obese women looking to maximize fat-loss.  Here are 2 tutorials to help get you started with both of these jump rope techniques.  This is just practice and I don’t want you to get frustrated.  Set a timer for 5-minutes and stop when the timer goes off.  For ultimate fat-loss, do this workout first thing in the morning (before you eat anything) and don’t eat for at least 2 hours after the training session.  You can drink water or BCAA’s for extra energy and to help you to get through your fast (personally I think water is the optimal especially when you are starting).


Make sure you stay hydrated throughout the day.  The goal is to drink 4 full containers of water.






Jump Rope

Interlocking Foam Mats

Water in a 1 L water Bottle (You want to drink four of them in the day).

Playlist with your favorite tunes





Jump Rope Tutorials for Overweight and Obese Women

Make sure you master the bounce step before you move onto these.

 Alternate Foot Step Tutorial



High-Step Tutorial



If you are interested in other free training and nutrition advice, that will reduce fat in less than 30 minutes a day – contact me HERE.



Me July 2016 I started my journey in February 2014 and had high blood pressure and was pre-diabetic.  By July, I had lost 60 lbs.  I got pregnant, and maintained my clean eating and exercise program throughout my pregnancy.  I had a very healthy pregnancy and had a home waterbirth at 42 weeks.  I continued my training and eating regimen while breastfeeding.  Now, I have lost almost 100 lbs, am no longer on high blood pressure medication, have improved my cholesterol ratio significantly and am no longer pre-diabetic.

About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile


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