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Day 18 of the 20-Day Jump Rope Challenge: Mastering the SJs and Side Swing Combo – Learn the Ultimate Dance Move!


Welcome to Day 18 of our 20-Day Jump Rope Challenge! If you're a woman in your 40s, juggling work and raising children under 18, finding time for fitness can seem impossible. However, integrating quick and effective workouts into your routine is crucial for maintaining your physical and mental well-being. Today, we'll focus on mastering the SJs and Side Swing Combo, an exhilarating move that combines dance and jump rope for a full-body workout. This combination keeps you fit and adds fun and excitement to your exercise routine. If you've missed any previous videos, you can catch up on my website at Make It Fun NYC or join our jump rope group on Facebook here.

Why Fitness Matters in Your 40s

Staying active in your 40s is vital for numerous reasons. Regular physical activity can help control weight, reduce the risk of chronic diseases, strengthen bones and muscles, and improve mental health and mood. According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week and muscle-strengthening activities two or more days a week. Moreover, a study published in the Journal of Women's Health found that women in their 40s who exercise regularly report better overall health and lower stress levels. With your busy schedule, jump rope workouts offer a convenient and effective way to meet these fitness goals.

Mastering the SJs and Side Swing Combo

What are the SJs and Side Swing Combo?

The SJs and Side Swing Combo is a jump rope technique that blends basic jump rope movements with dance steps. It is designed to enhance coordination, rhythm, and overall cardiovascular fitness.

Steps to Perform the SJs and Side Swing Combo

  1. Understand the Basics:

  • Side Swings (SJs): Perform two side swings and jump over the rope.

  • Side Swing Combo: Jump, then swing the rope to one side, jump again, and swing to the other side.

  1. Combine the Moves:

  • Step 1: Start with two side swings.

  • Step 2: Jump over the rope.

  • Step 3: Swing the rope to one side and jump.

  • Step 4: Swing the rope to the other side and jump.

  • Step 5: Repeat the sequence to create a fluid combination.

  1. Practice Without Music:

  • Begin practicing the moves slowly without music to get the hang of the combination.

  • Focus on smooth transitions between the side swings and jumps.

  1. Add Music:

  • Once you're comfortable with the sequence, add music to enhance your workout experience.

  • Choose an upbeat song that matches the rhythm of your jumps and swings.

Making the Workout More Engaging

While the SJs and Side Swing Combo are fantastic moves on their own, you can make your workouts even more engaging by integrating them into different routines. Here are some ideas:

  1. Jump Rope Tabata:

  • Perform 20 seconds of intense jumping, followed by 10 seconds of rest.

  • Incorporate the SJs and Side Swing Combo during the fierce intervals to challenge yourself.

  1. Combine with Other Moves:

  • Use the SJs and Side Swing Combo with other moves you've learned during this challenge.

  • Create a sequence that includes basic jumps, crossovers, and side swings for a comprehensive workout.

  1. Integrate into Dance Routines:

  • Pair your jump rope workout with popular dance moves.

  • Sync your jumps and swings to the beat of popular songs to make your workout feel like a dance party.

Benefits of Jump Rope Workouts

Jump rope workouts offer numerous benefits, especially for women in their 40s:

  • Cardiovascular Health: Jumping rope is an excellent cardiovascular exercise that can improve heart health and endurance.

  • Weight Management: Jump rope workouts burn many calories, helping with weight management.

  • Bone Density: Regular jumping helps improve bone density, reducing the risk of osteoporosis.

  • Mental Health: The rhythmic nature of jump rope can be meditative and help reduce stress.

Scholarly and Peer-Reviewed Statistics

  1. Physical Activity and Longevity:

  • A study published in the American Journal of Preventive Medicine found that regular physical activity is associated with a longer life expectancy. Women who engage in moderate to vigorous physical activity for at least 150 minutes per week have a 31% lower risk of mortality than those who are less active.

  1. Mental Health Benefits:

  • Research published in the Journal of Affective Disorders indicates that regular exercise, such as jumping rope, can significantly reduce symptoms of depression and anxiety. Women participating in regular physical activity experience improved mood and overall mental health.


Jump rope workouts are an excellent way for busy women in their 40s to stay fit and healthy. The SJs and Side Swing Combo add variety and excitement to your routine, making your workouts more enjoyable and effective. Consistency is essential; integrating these moves into daily life can bring significant health benefits. If you missed any previous videos in this challenge, visit my Make It Fun NYC website or join our Facebook group here (JUMP ROPE FOR WOMEN) for more tips and support.

Keep jumping, stay active, and embrace the journey of staying fit and healthy in your 40s!


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