Jump Rope Workout

Remember when you were 10 and this would have been the funnest thing ever?!

:: Run Turn Around Tight – lululemon, Shoes – New Balance , Top – old Stella McCartney Adidas ::

Jumping rope is a great exercise … except when you get too good at it then it is barely a workout at all! The key to keeping jump rope an effective workout is like anything – you've got to mix it up! 

Here are two variations to try the next time you've got a rope and want a great heart rate booster!

Double Unders

  • The #1 problem I see when people are trying to learn these is that they can't disconnect their feet from their arms. It's exciting and when your wrists start spinning faster your feet will naturally want to follow because that's what you've been doing since kindergarten days!

  • It's all about the wrists – the faster the wrists the faster the rope! Don't let your arms turn into windmills.
  • Jump just a little bit higher than normal! You don't need to leap off the floor but the more time in the air the more time your rope has to get around.
  • Keep your hands tight to your hips, the wider your hands the shorter the rope and then the less likely you'll get through!
  • Keep your eyes straight forward and focus just in front of you

Cross Overs

  • Start skipping normally.
  • After you've established a good rhythm try the cross over!
  • The trick here is your arms need to cross right over your body. Get your hands right beside the opposite hip. if you don't get your hands right beside your hips you will have no hope jumping through the tight rope.
  • You need to leave your arms crossed as you jump through the rope! A lot of people try to get out of this too quickly.
  • Alternate hands – try left in front of right then right in front of left

Overall Advice

  • Practice, practice, practice.
  • These are meant to be difficult and the likelihood of you getting these your first time trying is SLIM to none.
  • Don't get disappointed you're not a double under god on day one. Honestly this took me at least 10 workouts before I finally got them. Just relax and enjoy the process!

THE 4X4 WORKOUT:

100 Double Unders, just for completion they don't need to be done in a row.

100 Push-ups

100 Cross overs, again just for completion.

100 Jump Lunges (alternating legs so technically 200 singles)

YAOZA! I can't wait to try this!