Jump roping can transform your workout routine by changing the amount of time spent on cardio and boosting weight lifting sessions. The document recommends mixing in intervals of different jump rope exercises like double unders, crossovers, single leg jumps, and forward and backs. These exercises target the calves, arms, shoulders, and provide a full body cardio workout equivalent to running in less time while improving agility, speed, and endurance. All that is needed is a jump rope to add this high intensity interval training to any workout routine.

1. 4 Jump Rope
Exercises
Every Cross Trainer Should Know

2. 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

3. 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.

4. 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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5. 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

6. 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.

7. Gains
A better cardiovascular workout in less time.
25% increase
in physical
work capacity.
Provides a variation of upper body exercises.
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8. 10
minutes
with a
rope
30
minutes
on a
jog
OR
“You do the math and get back to us.”

9. 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.

10. Advantages
Higher calorie burn rate,
additional energy,
subtraction of tension,
&
an increase in running
speed, jumping height,
and oxygen intake.
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11. Jumping rope burns
720 calories per
hour. The same as
running a 6 minute
mile.

12. 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.

13. Benefits
Improves agility and speed,
builds endurance,
&
Equivalent cardiovascular
exertion in 10 minutes as
30 minutes of running.
lowers pulse rates.

14. All
You
Need
Is A
Rope. Accomplished by the WOD Whipper Click Here

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