July 6, 2018 (Friday) – Workout

The Jump Rope Workout

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.

 

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.

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