jump rope

Cardiovascular system

• Target muscles: full body, calves, legs, hamstrings
• Equipment: rope
• Level: intermediate

How to do it

1. Hold the handles of the jump rope with your hands, palms facing inward.
2. Stand with your feet shoulder-width apart and knees slightly bent.
3. Swing the rope over your head and jump over it as it comes towards your feet.
4. Land softly on the balls of your feet and repeat the jump as the rope comes around again.
5. Continue jumping for the desired duration or number of repetitions.

Swap it for

• skips
• Ski Jump Front-Back (Scissor Hop)
• Speed Skater Step
• skater hops
• Scissor Jumps (Men's)
• double under jump rope

Harder

• double under jump rope
• Scissor Jumps (Men's)
• skater hops

Easier

• high knee against wall