Jump rope has great benefits for everyone. It is an effective cardio exercise that works out the arms, legs and core, strengthens the bones and improves balance. Here are five quick jump rope workout routines. Begin each move standing with your knees slightly bent, holding the rope about hip height, with your palms facing your body. With each jump, push evenly off the balls of your feet, while keeping your knees soft and your torso upright. Resist the urge to bounce between jumps.
Workout one: Basic Jump
Swing the rope over your head and jump as it passes your feet. You do not have to jump high, just enough to clear the rope under your feet. Land evenly on both feet. Continue for one minute and then rest till you have gotten used to the workout. After you have the basic jump you can move on to move two.
Move two: Alternate-Foot Jump
Start by swinging the rope over your head and jump as it passes your feet. Land on your right foot. On the next jump land on your left foot. Continue rotating each foot as if you are running in one place until you need to rest.
Move three- Combo Jump
Repeat the alternate-foot jump for eight turns of the rope. Next, do eight basic jumps. Continue this alternating pattern for one minute, rest for a minute, then repeat the sequence one more time.
Move four- High Jump
Once you have gotten used to moves one- three repeat the alternate-foot jump, but this time raise each knee to a 90-degree angle while jumping. Continue for one minute, then rest for a minute until you have mastered the move.
Move 5: Endurance Jump
Do either the basic jump or the alternate-foot jump for five minutes. If you can’t keep it up that long, start by jumping for one minute, then rest for one minute, and repeat for five sets. Aim to complete at least 600 jumps total.
Once you have mastered moves one-five and is well acquainted with the jump rope from FitSkuad, you can try these style.
Double unders– to achieve this this you will need to make two turns of the rope for every one jump. Keep your feet together, jumping with both feet at the same time. If performing double unders prove a little difficult for you then spin the rope 10 times while running in place, and then finish with 1 or 2 double unders.
Once you have gotten accustomed to double unders you should be able to do it without losing control of the rope. Rather than stopping after the double under, you will continue by transitioning back to running in place with the rope (without stopping).
Criss-cross– to perform a criss-cross, cross both arms at the elbow on the downward swing of the rope. Jump through the loop of the rope that is formed in front of your body. Uncross the arms on the next downward swing. Continue to criss-cross the rope in this alternating fashion.
One way to incorporate variety is by traveling frontward, backward, and side-to-side. For example, run in place with the rope while traveling around the perimeter of a square. Move forward, sideways (right), backward and then sideways (left), ending back at the starting point. By incorporating frontward, backward, and lateral movement, you will improve footwork and agility, while simultaneously improving endurance.