Jumping Rope
STAMINA, SPEED, & STRENGTH WORKOUTS
Thank you for dropping by our ultimate guide for a fitter, stronger, healthier you. We have prepared and written the guide with you in mind, and how to level up your skill, improve your health and promote your well-being. Each ultimate guide was written for a King Athletic product, customized to fit your fitness regimen. Requiring no specialized, expensive equipment or particular skill, jump rope workouts are fun, but above all, they are effective in building stamina, speed, and strength. A jump rope workout is a full body exercise that strengthens primary muscle groups, tones up your entire body and enhances your cardio fitness. What’s absolutely brilliant about jump rope workouts, is that they can be part of different training models. You can choose a mild, effective beginner-level Interval training workout and work your way up to try our HIIT workouts if you choose to become a die-hard fitness junkie.The choices are endless. Pick one out of 12 workouts and start building a healthier, stronger body.You can go straight to the jump rope workout of your choice, but then, you’d miss out on importantinformation and tips we’ve put together for you! In the following pages, you will find a quick starter tips guide, along with safety tips and injury prevention advice. You’ll even get tips on how each jump rope works best.In case you haven’t heard about the many health benefits of jump rope exercise, you can read about it in our health benefit boxes through this book. Learn new techniques and master classic jump rope techniques to add variety and fun into your workouts. I hope you will find this book useful and feel free to share it with those you care the most about. Let’s start a jumping rope revolution! DIFFERENT TYPES OF JUMP ROPES |
LEATHER JUMP ROPE
All of the main training categories can be practiced with this jump rope, however it is optimal for Interval, Continuous and Circuit training workouts. As you will observe in the table, the leather jump rope is great for beginners to who are advanced , but looking for a low-impact, endurance type training. The following table indicates the optimal workout types and objectives best suited for this type of Jump Rope
SPEED JUMP ROPES![]() For beginners it’s easier to get used to the speeds that can be achieved with this rope as they can easily control how fast they wish to go. However, you need to get yourself familiar with its weight to avoid repeatedly whipping yourself with it. With a Speed Rope workout you can quickly develop your agility, endurance and speed in a focused manner. Pro athletes that seek to enhance their footwork, coordination and speed, integrate jump rope speed training into their regimen. Double unders, the popular jump rope technique that involves two rope revolutions for each jump is a favorite among elite athletes and MMA, and boxing enthusiasts.
HYPER JUMP ROPE
This widely used in speed training by professional and amateur athletes. Thanks to its assembly, it allows for advanced jumping techniques that increase both your speed and speed endurance, while at the same time providing a powerful calorie-busting and stamina-enhancing workout. A speed cable rope is ideal for HIIT and Circuit workouts. The following table indicates the optimal peed Cable is a groundbreaking speed jump rope with wire assembly perfect for high intensity speed training. Intermediate to advanced people also find the Speed Cable ideal for their speed workouts. You can choose a Speed Cable instead of a Speed Rope if you wish to exclusively work on speed building. The Speed Cable is highly recommended if you’re interested in HIIT. The Speed Cable is a popular choice among athletes doing MMA, boxing, swimmers, sprinters and individuals doing speed and speed endurance training. The Speed Cable is easy to use. If you’re an athlete that wants to build speed, coordination, agility and strength you are highly encouraged to work out with a Speed Cable and preferably opt for a HIIT or Circuit workout. You can perform most jump rope techniques with the Speed Cable and its ideal for Double unders. Just like the Speed Rope, the Speed Cable is for workout types and objectives that are best suited for this type of Jump Rope. JUMP ROPE SHORT ADJUSTMENT
In this ultimate guide, you will find 12 fantastic jump rope workouts to improve your fitness and health. These training samples however, are not medically prescribed and in fact, it’s wise to consult a fitness and health professional before trying any intense workout strategies. Especially if you suffered, or are currently rehabilitating from an injury, you need to ensure these workouts won’t exacerbate your injury or in any way put your health at risk. This book is purely educational and targeted for healthy, non-obese adults. Additionally, especially the HIIT entails some risks, if not performed with the utmost care and proper execution. It’s important to follow the safety tips below to ensure you take all steps necessary for a safe, injury-free workout. Take some time to identify your fitness profile, i.e. your expertise level, your workout preference or ability and your ultimate workout goal if you haven’t done so already. This will allow you to choose the ideal jump rope workout. In the event you experience light headedness, shortness of breath, and/or dizziness during your workout, stop immediately and adjust your workout plan according to your fitness level.
TIP: Have ample, clear space for exercising. If indoors, you need at least a 4ftx6ft area and at least 10 inches extra height above your head.
FIFTEEN JUMP ROPE WORKOUTSThese are 15 jump rope techniques that once you master, will allow for variation, volume and complexity increase for any workout you choose.
WARM UP Did we mention that an active warm-up increases your flexibility, which ensures each jump rope technique is performed with the highest possible accuracy? As a result, you get better fitness outcomes and achieve injury prevention! 1’ on the spot marching with exaggerated upward knee movement WORKOUT STRUCTURE
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Note: in order to avoid over and under training you should bear in mind and control for four factors:
FREQUENCY OF WORKOUT - How many times a week you exercise
CHALLENGE LEVEL – How hard and intense the workout is
DURATION – How long each training session is
TYPE – HIIT, Interval, Continuous, Circuit
If you’re uncertain over what’s the ideal frequency, workout intensity, duration and type of training you should choose, consult a physical fitness professional. Taking into account your health, physical condition and medical history will help you make a safe choice.
Similarly, if you choose, say to do Workout #2 of the Circuit Training and start feeling breathless and lightheaded you can adjust the workout intensity by switching to Workout #1, reducing the workout duration or by switching to an entirely different workout. Don’t be reluctant to try out different workouts until you find one that’s effective for you.
THE PERFECT WORKOUT FOR YOU
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Understand your fitness level, your fitness and health goal and workout preference.
- Consult a physical fitness professional.
- See which of the four types of training is closer to your fitness profile.
- Ensure you understood and implemented all injury prevention and safety tips.
- Start working out. Adjust the training if you feel it’s not quite right.
CONTINUOUS TRAINING WORKOUT
Continuous training is the ultimate stamina building workout. It involves non-stop cardio training for a set period of time, usually about 20-40 minutes depending on your fitness target and current fitness condition.
BENEFITS OF CONTINUOUS JUMP ROPE TRAINING
- Cardiovascular stamina improvement Impressive calorie-burning and weight loss
- Promotes strong metabolism
- Helps with high blood pressure and cholesterol management
- Mood improvement
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WORKOUT #1
Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
15’’ squats
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
FACT BOX | Duration: 20 minutes
Level: Beginners to intermediate level
Workout Type: aerobic
Frequency: 3-4 times a week, less if doing
other forms of exercising.
Main Workout (11.30mins.)
1’ Basic Jump
1’ Side to Side Jump
1’ Double Bounce
1’ Basic Jump
1’ Scissor Jump
1’ Alternate Foot Jump
30’’ Active Rest - Jog in place without jumping
1’ Alternate Foot Jump
1’Medium intensity basic jump
1’Low-intensity basic jump
1’Active Rest –Jog in place without jumping
1’ Low-intensity Basic Jump
WORK OUT 2
Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
15’’ squats
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
FACT BOX | Duration: 20 minutes
Level: Intermediate level
Workout Type: aerobic
Frequency: 3-4 times a week
Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
Main WORKOUT (15mins.)
1’Basic Jump
1’ Alternate Leg Jump
1’Bell Jump
1’Straddle Jump
1’Basic Jump
1’ Alternate Jump
1’ Knee High Jump
1’ Basic Jump
1’Butt Kicks Jump
1’Combo Jump (basic jump – alternate leg jump, switch every 15 seconds)
1’Double Unders
1’Low Intensity alternate leg Jump
1’Low Intensity Skier Jump
2’ Low Intensity Basic Jump
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WORKOUT #3
MAIN WORKOUT (18mins.)
1’Basic Jump
1’Alternate Leg Jump
1’Bell Jump
1’Basic Jump
1’Butt Kick Jump
1’Alternate Leg Jump
1’Crossover Jump
1’Skier Jump
1’Scissors Jump
1’Double- Unders
1’Straddle Cross
1’Alternate Leg Jump
1’Low-Intensity Basic Jump
1’Combo Jump (alternate between basic jump and side to side jump.
Switch every 15 seconds)
1’High Intensity alternate foot jump
1’Double-unders
1’Low Intensity Basic Jump
1’Low Intensity Cross Over jump
If you can go on (you’re advance level), repeat exercises from
minute 05:00 to 10:00 once you finish this set.
Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
15’’ squats
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
FACT BOX | Duration: 25-30 minutes
Level: Intermediate to advanced
Workout Type: aerobic
Frequency: 3-4 times a week.
INTERVAL TRAINING WORKOUT
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Aerobic interval training lets you boost your cardiovascular fitness because you exercise for longer periods of time and with a much higher intensity than you would normally be able to.Interval Training is the interspersing of high-speed bouts of exercise with recovery intervals (rest periods).
Interval Training Benefits
Improves cardiovascular stamina
Variation keeps boredom at bay!
Efficient fat buster
Improves heart rate
Efficient- You get the same results with classic cardio workout only in less time
Easily adjust to any fitness level.
WORKOUT#1
Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
15’’ squats
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
Main WORKOUT (14mins.)
1’ Basic Jump for 45 seconds – Active Rest for 15’’ (walk in place)
1’Alternate Jump for 45’’– Active Rest for 15’’
1’Knee High Jump for 45’ – Active rest for 15’’ x2
1’Straddle Jump for 45’’ – Active Rest for 15’’
1’Scissors Jump for 45’’ – Active rest for 15’’
1’ Skier Jump for 45’’ – Active rest for 15’’
1’Basic Jump for 45’’ – Active rest for 15’’
Repeat one more time…
If you find the 15-second rest period too short, you can adjust the
workout to 40’’ of exercising and 20’’ of active rest.
FACT BOX
Duration: 24 minutes
Level: Beginner
Frequency 3-4 times/week
Workout Type: Aerobic
Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
CIRCUIT TRAINING
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Circuit training is a high-intensity aerobic training. By using different modalities and sports equipment, circuit training builds strength and endurance and speed.
Benefits of Circuit Training
- Circuit training builds muscle endurance
- Improves cardiovascular fitness.
- Assists with weight loss due to efficient calorie burning
Circuit training is a total body workout; with every exercise you focus on a different muscle group strengthening
WORKOUT #1
FACT BOX | Duration: 26 minutes
Level: Beginner
Frequency 3-4 times/week
Workout Type: Aerobic
EQUIPMENT
2 7-10lbs dumbbells
Jump rope
Elevated flat surface or gym bench
BLOCK 1: Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
15’’ squats
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
Each circuit should be followed by 1’ rest period. As you gradually build
stamina and muscle strength you can do block 2 to 4 twice.
BLOCK 2 JUMP Rope (4mins.)
1’ Basic Jump
1’Alternate Leg Jump
1’Bell Jump
1’Side to Side Jump
BLOCK 3 (5mins.)
1’ Squats with 10lbs dumbbells
1’ Lunges w/ dumbbells
1’ Dead Lifts w/ dumbbells
1’ Tricep Kickbacks w/dumbbell (over your head)
1’ Side Dips w/ dumbbells
BLOCK 4 (5mins.)
1’ Plank hold 1’
1‘ Pushups
1’ Dips (use a bench or two chairs)
30’’ side plank x2 (30’’ for each side)
1’ Crunches
WORKOUT #2
FACT BOX |Duration: 72 minutes
Level: Intermediate to Advanced
Frequency: 3-4 times/week
Workout Type: Aerobic
Block 1 (5mins.)
Warm-up
Block 2 with jump rope (5mins.)
1’ Basic Bounce Jump
1’ Scissors Jump
1’ Side to Side Jump
1’ Butt Kick Jumping
1’ Straddle Jump
Block 6 Cool down (5mins.)
Block 3 with dumbbells (5mins.)
1’ Chest Presses
1’ Hammer Curl
1’ Lateral Raises
1’ overhead presses
1’ tricep kickbacks
Block 4 (5mins.)
1’ basic jump
1’ alternate foot jump
1’ scissors
1’ double unders
1’ knee highs
Block 5 (5mins.)
1’ plank hold
1’ Crunches
1’ Long arm crunches
30’’ x2 side plan
1’ weighted crunches
Repeat blocks 2 to 5 three times for a total main workout duration of 60 minutes.
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WORKOUT #3
FACT BOX | Duration: 58 minutes
Level: Beginner to Intermediate
Frequency: 3-4 times/week
Workout Type: Aerobic
BLOCK 1 Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
Do blocks 2 to 5 twice, total main workout duration 48’.
Block 6 Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
15’’ squats
Block 2 (Jump Rope) (5mins.)
1’ Basic Jump
1’ Side to Side Jump
1’Crossover Jump
1’ Straddle
1’Double-Under
Block 3 (5mins.)
1’ Squats
1’ Pushups
1’ Crunches
1’ Sumo Squats
1’ Plank Hold
Block 4 (5mins.)
1’ push-ups
1’ Triceps kickbacks
1’ Overhead Press
1’ Deadlifts
1’ Plank Hold
Block 5 (5mins.)
1’ Basic Bounce Jump
1’ Scissors Jump
1’ Side to Side Jump
1’ Butt Kicks
1’ Knee High Jump
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HIGH INTENSITY INTERVAL TRAINING HIIT
High-Intensity Interval Training is a popular way to burn fat, boost your metabolism, and improve your cardio endurance.
Jump Rope Workout Benefit
Jump rope workouts are excellent for preventing osteoporosis and strengthening bones due to this being a low-impact workout
This type of Interval Training consists of intense bouts of exercise interspersed with moderate intensity exercise. This is mostly suitable for people with at least an average fitness level and is best avoided by those who are overweight and/or with chronic conditions.
Benefits of HIIT
- Get more out of a workout due to the many bouts of high intensity(a 10-minute workout equals half an hour on the treadmill in terms of calorie burning)"
- Promotes weight loss
- Builds cardio fitness
- Burn fat and calorie long after and up to 48 hours post-workout
- No equipment needed
WORKOUT #1
Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
15’’ squats
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
FACT BOX | Duration: 20 minutes
Level: Beginner
Frequency: 3-4 times/week
Main Workout (10mins.)
30’’ high speed basic bounce jump 5’’ rest
30’’ high speed alternate foot jump 5’’ rest
30’’ high speed basic bounce jump 5’’ rest
30’’ high speed knee high jump 5’’ rest
Repeat 5 times to complete a set.
WORKOUT #3
FACT BOX | Duration: 38 minutes
Level: Advanced
Frequency: 3-4 times/week
Workout Type: Aerobic and Anaerobic
Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
15’’ squats
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
30’’ Knee High 5’’ rest
30’’ Side to Side Jump 5’’ rest
30’’ Scissors 5’’ rest
30’’ Basic Bounce 5’’ rest
Do 4 sets for a total HIIT workout of 28 minutes.
Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
Main Workout (28mins.)
Each technique should be executed for 30 seconds; 25 second high-intensity and 5 active rest, jogging in place
Basic Bounce
30’’ Alternate Jump bounce 5’’ rest
30’’ Bell jump 5’’ rest
30’’ Straddle 5’’ rest
30’’ Side to Side jump 5’’ rest
30’’ Crossover 5’’ rest
30’’ Knee High 5’’ rest
30’’ Double Unders 5’’ rest
30’’ Basic Bounce 5’’ rest
30’’ Scissors 5’’ rest
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WORKOUT #2
FACT BOX | Duration: 31 minutes
Level: Beginner to Intermediate
Frequency: 3-4 times/week
Workout Type: Aerobic and Anaerobic
Warm-up (5mins.)
1’ on the spot marching with exaggerated upward knee movement
15’’ squats
30’’ soft, on the spot jogging
30’’ soft, on the spot, low-intensity basic bounce w/o a jump rope
2’45” easy, total body stretches (focus on calf, hip flexor, and hamstring stretches)
Cool-Down (4mins.)
1’ on the spot walking
3’ body stretches (calves, hamstrings, wrists and shoulders, neck and back)
Main Workout (21mins)
Each exercise is 30 seconds long; 25 full-speed exercising and 5 seconds active rest
30’’ Basic Bounce 5’’ rest
30’’ Alternate Foot Jump 5’’ rest
30’’ Bell jump 5’’ rest
30’’ Straddle 5’’ rest
30’’ Side to Side jump 5’’ rest
30’’ Crossover 5’’ rest
30’’ Basic Jump 5’’ rest
30’’ Double Unders 5’’ rest
30’’ Basic Bounce 5’’ rest
30’’ Scissors 5’’ rest
30’’ Knee High 5’’ rest
30’’ Butt Kick Jump 5’’ rest
30’’ Basic Bounce 5’’ rest
30’’ Alternate Foot Jump 5’’ rest
Repeat this 7-minute set 3 times
VIDEO AND CONTENT LINKS:
https://juice.shef.ac.uk/knowledge-bank/exercise/continuous-training-for-aerobic-fitness
http://www.mensfitness.com/training/workout-routines/best-jump-rope-workout?page=3
http://www.bodybuilding.com/fun/jump-in-melt-fat-fast-with-jump-rope-circuit.html
http://uncwellness.com/2013/10/high-interval-training-with-a-jump-rope-routine/
https://www.youtube.com/watch?v=_BV5trVgTVc&feature=youtu.be
Referenced YouTube videos are for demonstration purposes only. No infringement or copyright violation intended.