The best jump-rope workout

How It Works

Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout. They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet.

Block 1

1. Forward Jump
Reps: 60 sec.
Jump over the rope with both feet on every revolution, swinging the rope forward (the most basic jump).

2. Side-to-Side
Reps: 60 sec.
Jump a few inches to your left as you swing the rope. Then to your right. Get into a rhythm.

3. Backward Jump
Reps: 60 sec.
Swing the rope backward for each jump.

4. Single-Leg Jump-Left
Reps: 60 sec.
Jump on one foot; land softly.

5. Single-Leg Jump-Right
Reps: 60 sec.
Jump on the other foot.

Man Jumping Rope In Gym
CARDIO WORKOUTS
Best cardio workouts to lose weight
Torch the fat to reveal a leaner physique.
Block 2

1. Forward Jump
Reps: 60 sec.

2. Alternating Jump
Reps: 60 sec.
Jump on one foot and then the other, back and forth.

3. Foot-Cross Jump
Reps: 60 sec.
Cross your feet over each other on each rep. Alternate the foot that lands in front.

4. Single-Leg Jump-Left
Reps: 60 sec.

5. Single-Leg Jump-Right
Reps: 60 sec.

Block 3

1. Forward Jump
Reps: 60 sec.
2. Double Jump
Reps: 30 sec.
Jump high enough that you can pass the rope under your feet twice on every revolution. If you can’t do it fluidly, practice it for 30 seconds—it doesn’t matter how many times you miss.
3. Backward Jump
Reps: 60 sec.
4. Double Jump
Reps: 30 sec.

Source

Leave a Reply

Your email address will not be published. Required fields are marked *

21-Day Run/Walk Program for Fat Loss