The Working Athlete

Jump rope can be an awarding exercise if practiced consistently. It is also one of the few exercises that can provide a full-body workout without the cost of a gym membership or any expensive equipment.  

Benefits 

A steady jump rope routine can help strengthen bone density in your feet, burn calories, and increase cardiovascular endurance.

Consult your physician

Make sure you speak to your physician before you begin any physical activities. 

Work out requirements

• 16 fl oz bottle of water
• A jump rope
• A hardwood floor or pavement 

Duration

12 – 18 minutes

Work out

Begin the workout with an easy warm-up with a jog around a basketball court or track at a controlled pace for 5 minutes. Follow this with 3 sets of 10 jumping jacks.

Take a full rest between each set.

 

Single under                                                                                       

Front to back                                                                                     

Side to side                                                                                         

Straddle                                                                                                             

Half Cross step                                                                 

I recommend you start slow as a beginner for the first month of exercising with a jump rope. The goal is to become comfortable jumping non-stop before resting with 10-second intervals. Once you can jump rope non-stop for 60 seconds, eliminate resting altogether.

Standalone

This 4-week program is a stand-alone workout. You can add it to your current fitness routine or focus on it entirely as a solo workout.