4 Jump Rope Exercises

Every Cross Trainer Should Know

Jump roping can transform your workout routine. It will change the

amount of time you expend on cardio, and boost your weight lifting

sessions. Try mixing in some intervals or circuits of: double unders,

crossovers, single leg jumps, and forward & backs on your next trip to

the gym.

Exercises For Targeted Cardio

Double Under

Step 1: Grab a rope.

Step 2: Make sure you are warmed up and in a rhythm.

Step 3: Now jump a little higher.

Step 4: Spin the rope twice under your feet.

Step 5: Mix it up.

Growth

the calves, blasts cardio,

pumps the heart,

&builds endurance for

weight lifting. The perfect warm-up.

Burns fatty tissue, sculpts

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120 Toe Taps in a = minute

● 30 Minutes of Jogging

● 2 Sets of Tennis Singles

● 30 Minutes of Racquet

or Handball

● A 720 Yard Swim

Crossover

Step 1: Grab a rope.

Step 2: Begin jumping and while in mid-air, cross arms.

Step 3: Continue spinning the rope.

Step 4: Feel targeted burn in shoulders and forearms.

Step 5: Switch back and forth to get a full arm workout.

GainsA better cardiovascular workout in less time.

25% increase in physical

work capacity.

Provides a variation of upper body exercises.

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10 minutes with a rope

30 minutes on a jog

OR

“You do the math and get back to us.”

Forward & Back

Step 1: Grab a rope.

Step 2: Find a line on the ground.

Step 3: Stand behind the line and start exercise.

Step 4: Jump over the line and back again.

Step 5: Watch your calories burn off.

AdvantagesHigher calorie burn rate,

additional energy, subtraction of tension,

&an increase in running speed, jumping height,

and oxygen intake.Click Here If all you need is equipment.

Jumping rope burns 720 calories per hour. The same as running a 6 minute mile.

Single Leg Jump

Step 1: Grab a rope.

Step 2: Have leg muscles stretched and loose.

Step 3: Stand on one leg.

Step 4: Begin jumping rope as normal.

Step 5: Start at 30 seconds per leg and work up to 1 minute.

Step 6: Watch your calves sculpt themselves.

BenefitsImproves agility and speed,

builds endurance,

&

Equivalent cardiovascular

exertion in 10 minutes as

30 minutes of running.

lowers pulse rates.

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WOD Whipper Jump Rope

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