Functional
Jump Rope
Jump rope
Execution (step by step)
1
Hold the jump rope with relaxed hands, elbows close to the body.
2
Jump on the ball of the foot -- not flat on the heel.
3
Keep jumps small and efficient -- just enough to let the rope pass.
4
Rotate the rope from the wrists, not the shoulders or elbows.
5
Start with a steady tempo, build rhythm before increasing speed.
6
Ideal as warm-up, cardio finish or active recovery between sets.
Muscles
Primary
calvescardio
Supporting
coordinationshoulders
Programming
| Strength | 5 rounds x 30 seconds |
| Hypertrophy | 3-4 rounds x 60 seconds |
| Endurance | 10-20 minutes continuous or intervals |
Alternatives
A custom plan via WhatsApp
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