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Jump rope workouts for a sculpted physique

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Jump rope workouts for a sculpted physique

Everyone jumps rope at some point or another during their childhood, but as we tend to do, when we grow up we put away childish things. Which sucks, because childish things are fun!

Boxers and Crossfit enthusiasts know the power of a jump rope to sculpt their physiques and for cardiovascular conditioning but why should they have all the fun? They are a cheap, convenient and high intensity cardio tool that shreds you fast, so throw it back to your playground days and try one of our jump rope workouts.

Picking Your Rope

No matter what, if it whips you, it’s going to hurt- so there’s your incentive to move your feet. Beaded or plastic speed ropes are more durable than cotton ones and whip around faster, for a more intense workout. You’ll need one of these to do more advanced moves like double unders. Size is important, so measure it to your height: stand on the center of the rope and pull the handles up. They should hit you just in your armpit. If it’s too long, you can wrap it around your hand to adjust the length, but if it’s too short, you need a new rope to clear the top of your head.

To Jump

Hold the rope with your hands at about hip height with your 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, landing on the balls of your feet. If jumping indoors, make sure you are in a room with enough clearance for the rope. Most importantly, if you mess up, just keep going!

Jumps Varieties

Use the following varieties of jumps to create your own workouts or try one of ours below.

  • Forward Jump: Jump over the rope with both feet every revolution. This is the most basic jump.
  • Side-to-Side Jump: Forward jump but alternate jumping a few inches to the left and to the right with each revolution.
  • Backward Jump: Swing the rope backward, jumping over it with both feet with each revolution.
  • Single-Leg Jump: Jump on one foot; land softly.
  • Alternating Jump: Jump on one foot, alternating feet with each revolution.
  • Foot-Cross Jump: Cross your feet over each other with each revolution, alternating which foot lands in front.
  • Double Jump/Double Unders: Forward jump, but the rope passes twice under the feet with each jump. So jump high!

Workout #1: HIIT Jump Rope Workout

Duration: 10 Minutes

  • 0-1 minute: Forward Jump
  • 1-1:30 minutes: Double unders
  • 1:30-2:30 minutes: Forward Jump
  • 2:30-3 minutes: Alternating jump (fast!)
  • 3-4 minutes: Forward Jump
  • 4-4:30 minutes: Single Leg Jump (right)
  • 4:30-5 minutes Single Leg Jump (left)
  • Repeat!

Workout #2: Agility and Footwork Jump Rope Workout

Duration: 10 Minutes

  • 0-1 minute: Forward Jump
  • 1-1:30 minutes: Side to Side Jump
  • 1:30-2 minutes: Alternating Jump
  • 2-3 minutes: Foot Cross Jump
  • 3-3:30 minutes: Single Leg Jump (Right leg)
  • 3:30-4 minutes: Single Leg Jump (Left leg)
  • 4-5: Backward Jump
  • Repeat!

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