Introduction
Jumping rope is a fast, inexpensive way to lose weight. By combining rope jumping into a circuit, you’ve got a fantastic way to strip off the pounds while getting into terrific shape. The following routine will allow you to do just that.*
The Jump Rope Moves
Body Position
Proper body positioning is crucial to skipping effectively. Here are the key points to nailing your skipping posture…
- Stand upright and look straight ahead.
- Place your feet shoulder-width apart.
- Place your weight slightly forward on the balls of your feet.
- Maintain a slight knee bend.
- Actively engage your core, keeping it tight at all times.
Jumping
Initiate your jump by leaning slightly forward with 80% of your weight on your forefoot. Keeping a stable trunk, and with knees slightly bent, simply flick your toes back to push the floor away from you. This will cause you to lift off the floor slightly, completing your jump. Keep your knees slightly bent as you absorb the landing. You should always be landing on the balls of your feet.
The Basic Jump
Assume the starting position as described in Body Position above. Rotate your wrists to swing the rope overhead. Your arms should rotate in small arcs. As the rope comes down toward the floor (it should be some six inches from contact), jump up four to six inches with both feet as you pass the rope under your body. Continue rotating the wrists, swinging the rope in an arc, from back to front.
Work on maintaining lightness on your feet, timing your jumps to coincide with the rotation of the rope.
Scissor Jump
Assume the starting position with the rope behind you. Rotate your wrists to bring the rope overhead. As the rope comes down toward your feet, jump your right foot forward approximately two inches and your left foot back two inches. Make sure to land on the balls of your feet, keeping your knees slightly bent and loose throughout the movement.
As the rope comes down toward your feet, rotate your foot position by jumping forward four inches with your left foot and back four inches with your right foot.
Double Under
Assume the starting position with the rope behind you. Rotate your wrists to swing the rope overhead. Your arms should rotate in small arcs. As the rope comes down toward the floor (it should be some six inches from contact), jump up six to eight inches (twice as high on a basic jump). Rotate the wrists to complete two swings before your feet come back to the ground.
Single Leg Hop
Assume the starting position with the rope behind you. Now shift all of your weight onto your right foot and lift the left foot off the ground. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump four to six inches straight up. Continue jumping off the right foot for the prescribed time period and then repeat on the left foot.
Running Man
Assume the starting position with the rope behind you. Now shift all of your weight onto your right foot and lift the left foot off the ground to about hip height. Rotate your wrists to swing the rope overhead. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump off your right foot while bringing your left foot to the ground.
Next, lift your right foot to hip height. During the next swing, through jump off your left foot, while bringing the right foot to the ground.
Knee Tuck Double
Assume the starting position with the rope behind you. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump as high as you can, bringing your knees up to chest level. Rotate your wrists quickly to perform two rotations of the rope before bringing your feet back to the floor.
The Workout
| Mon | Tues | Wed | Thurs | Fri |
| Push Ups x 25 | REST | Push Ups x 25 | REST | Push Ups x 25 |
| Basic Jump: 2 minutes | Basic Jump: 2 minutes | Basic Jump: 2 minutes | ||
| Scissor Jump: 1 minute | Scissor Jump: 1 minute | Scissor Jump: 1 minute | ||
| Rest: 30 secs | Rest: 30 secs | Rest: 30 secs | ||
| Power Jumps x 25 | Power Jumps x 30 | Power Jumps x 35 | ||
| Double Under: 1 minute | Double Under: 1 minute | Double Under: 1 minute | ||
| Single Leg Hop (30 secs each side) | Single Leg Hop (30 secs each side) | Single Leg Hop (30 secs each side) | ||
| Rest: 30 secs | Rest: 30 secs | Rest: 30 secs | ||
| Basic Jump: 2 minutes | Basic Jump: 2 minutes | Basic Jump: 2 minutes | ||
| Burpees x 20 | Body Weight Squats x 35 | Mountain Climbers x 50 | ||
| Running Man x 1 | Running Man x 1 | Running Man x 1 | ||
| Rest: 30 secs | Rest: 30 secs | Rest: 30 secs | ||
| Knee Tuck Double: 2 minutes | Knee Tuck Double: 2 minutes | Knee Tuck Double: 2 minutes | ||
| Basic Jump: 2 minutes | Basic Jump: 2 minutes | Basic Jump: 2 minutes |
Conclusion
You should continue this program for four weeks. Make sure to rest every other day – you’ll definitely need the recovery time. On bodyweight exercises like push-ups and Power jumps, add 5 extra reps every week.
This program will push you to the limits of your physical ability. This is the all-out blitz that will test you like nothing you’ve done before. Get psyched because this is tough – you’re gonna’ love it!
*Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.