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

Due to it being slightly lighter than most jump ropes, it is popular with beginners because you can quickly learn how to jump rope and move onto a different workout.This is a slightly lighter jump rope than the Speed Rope and is used in strength, cardio and weight loss training.The King Athletics’ Leather Jump Rope exhibits all the main features needed to ensure smooth and effective training.

All of the main training categories can be practiced with this jump rope, however it is optimal for Interval, Continuous and Circuit training workoutsAs 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.

The following table indicates the optimal workout types and objectives best suited for this type of Jump Rope. Since the Speed Rope is the most versatile jump rope it
can be used for virtually ANY workout irrespective of your expertise and fitness level.


 

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.

  • Familiarize yourself with the basic jump rope techniques before you move onto more advanced ones. If you find any of the suggested workouts too complex and demanding, you can always do a basic jump rope exercise 3 times a week. Ensure you have a proper 5-minute warm-up (see page X) followed by basic jump rope exercise for 15  minutes. Always wrap up every routine with a 5-minute cool-down and stretching session. 
  • If you’re new to HIIT, interval and circuit training, ensure you first understand how demanding and what level of fitness and aptitude they require to avoid physical injury.
  • If any advice or instruction isn’t clear, don’t attempt it. If at any point any exercise hurts, stop immediately. You can always do the single bounce and alternate leg jump rope exercises if some are uncomfortable or too challenging for you.
  • Ideally, you should follow each workout exactly, but because each individual is unique, adjust it to meet your needs and abilities.
  •  If necessary, increase your rest periods, swap exercises or decrease the volume of a workout.
  • Jump rope exercises are not safe if you’re overweight or obese as they put too much strain on your lower body, bones and joints. So, it’s best to look for lower-impact exercises like swimming and walking. If in doubt, consult your physician.
  • The workouts in this book are gradually increasing in intensity. Workout #1 is always for beginners. Workout #2 is for intermediate to advanced level individuals and athletes. Always start with a workout that suits your fitness level.
  • Ensure you perform your jump rope workout on a flat, clean surface.
        • The International Rope Skipping Federation asserts that a wood, spring cushioned gym floor is the ideal jump rope surface.
        • If you want to take your training outdoors, opt for a grass, level surface, a tennis court, or a rubber track for more comfort.
        • When training indoors, always do so on rubberized floors or suspended wood floors for shock absorption and to limit the impact on your joints.
        • The occasional rope whip aside, jump rope exercises do not cause any injuries. Gradually increase duration, complexity and volume and you will avoid injuries.
        • For your first jump rope workout, don’t overdo it. Do no more than 5 minutes of exercising to minimize post-workout soreness and avoid injury. After an adjustment week, you will be ready to try any of the workouts presented here, given you meet all criteria mentioned above and that you’re taking into account age, weight, medical and physical condition apart from expertise level and fitness goal.

                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.

                 
                • Each jump should be completed by landing on your toes, never your heels, as it could put too much strain on your feet and knee joints.
                • It’s best to think of rope skipping as gentle bouncing. You should always bounce from the balls of your feet (the front part of your feet right after your toes).
                • Choose shoes with a cushion sole for extra comfort. The American Council on Exercise recommends cross-training shoes to reduce injury risk.
                • Music helps you keep a fast tempo and motivates you to stick to a workout even when fatigue kicks in. A 130-150 BPM tempo is ideal for medium intensity workouts. Go for music with up to 180 BPM for high intensity exercising.
                • Never sacrifice good form over speed. Execute your techniques with accuracy and safety!
                • Jump rope workouts are fun. You can swap between exercises, add new ones for variety and motivation and create brand new workouts just for the fun of it.
                • There are over 50 different jump rope techniques you can try and most of them can be executed with slight variation (i.e. single foot, backwards, squatting and so on). So, you can imagine how many options you have and really, you have no excuse for another boring cardio workout ever again!
                • Unless otherwise stated, the starting position is standing in upright position, head looking forward, knees slightly bent, rope handle in each hand with the jump rope hanging loose behind your heels. Arms are relaxed, at hips’ height and facing downwards and the swing starts from the wrist and not the arm. The bounce begins once the rope reaches head height. 

                FIFTEEN JUMP ROPE WORKOUTS

                These are 15 jump rope techniques that once you master, will allow for variation, volume and complexity increase for  any workout you choose.

                • Basic Bounce Jump - The single bounce jump is easy and effective. To execute,jump off of both your feet at the same time.
                • Alternate Foot Jump -A variation of the basic bounce jump where you alternate between your feet for each bounce. To execute, lift your knee upwards and not backwards – as if you were jogging in place.
                • Double Bounce- Jump once when jump rope is over your head and once again before the jump rope makes a full revolution to perform the double bounce. For every swing, bounce twice. Also known as jog step.
                • High-knee jumps -This is a variation of the alternate foot jump, only you lift each knee much higher. 
                • Side To Side Jump -Another basic jump, for each bounce you jump to your left about 4-5 inches and for the next bounce, 4-5 inches to the right. Also called Skier or Slalom jump.
                • Bell Jump -Jump backwards for one jump then forward for the next without stopping.
                • Scissors Jump -The bounce starts with the right foot extended forward, while still in mid-air switch legs so that once you land the left foot is extended forward and the right foot backwards.
                • Straddle Jump -For this technique, you spread both feet to either side, spreading the left foot to the left and the right to the right side for each bounce you take. Effectively, you do jumping jacks only it’s with a jump rope.
                • Double-unders - For each bounce, two rope revolutions need to be executed. Start with the basic bounce technique and gradually increase wrist rotation to perform the double under.
                • Single-Foot Double Unders -Once you master the double-unders this will be no biggie. Start with the basic jump, follow with a two-feet double under and slightly lift one foot up to perform a single-foot double under.
                • Backwards jumping -A single bounce jump, only the revolution starts from front to back.
                • Butt Kicks -Do the basic single bounce jump but with exaggerated foot motion so that your feet touch your bottom.
                • Single-Foot bell - A more complex bell workout. Bounce with one foot bent. The knee should remain soft and never lock in position when bounce is complete.
                • Straddle Cross jump -Stand feet shoulder-width apart. Bounce to straddle position, cross legs on return before landing.
                • Basic Crossover Jump -Bounce off of both your feet. When the jump rope is over your head cross your arms in a slightly downward motion. The moment the rope passes under your feet, restore your arms to their initial position. Imagine forming the symbol with your hands to execute accurately the form.

                  WARM UP
                  We recommend active warm-up instead of static stretches because this way you prepare your muscles for the intensity of a jump rope workout.  Due to the efficient blood circulation you will achieve with a warm-up, your body won’t be taken by surprise and it actually won’t fail to supply the oxygen and nutrients necessary in order to not have shortness of breath!

                  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
                  30’’ squats
                  30’’ soft, on the spot jogging
                  1’ soft, on the spot, low-intensity basic bounce w/o a jump rope
                  1-minute low intensity combo, single bounce and alternate foot jumping rope
                  1’, total body stretch (focus on calf, hip flexor, and hamstring stretches)

                  COOL DOWN
                  3’’ on the spot walking
                  2’’ body stretches (calves, hamstrings, wrists and shoulders, neck and back) 

                  WORKOUT STRUCTURE
                  HOW TO CHOOSE THE BEST WORKOUT

                  The following workouts are numbered according to complexity.

                  • Workouts numbered “#1” are for first-timers and beginners
                  • Workouts numbered “#2” are for beginner to intermediate level individuals
                  • Workouts numbered “#3” are for advanced fitness level individuals and athletes.

                  For each of the four training models, we present their main benefits. This will help you choose the one that can help you reach your fitness goals faster.

                  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

                  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

                  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

                  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

                  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

                   

                  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.


                    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

                    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

                    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. 




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