How to Jump Rope:
- Jump 1-2 inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor.
- Keep your elbows close to your sides as you turn the rope.
- If you tire out before you finish the workout, drop the rope, but keep arms and legs going.
- To find a rope that fits, place one foot in the center of the rope and lift the handles-they shouldn't go past your armpits.
Minute 0:00-1:00 - Figure 8
Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of your body. Trace a sideways figure eight-moving from right shoulder to left hip, then left shoulder to right hip. Shift weight from right to left foot as you move your arms across your body.
Minutes 1:00-2:00 - Single Jump
Jump over the rope with feet together, one jump per turn
Minutes 2:00-2:30 - Step Touch
Holding the handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel. Repeat to the right.
Minutes 2:30-3:30 - Front-Back
Jump up with feet together, moving 6 inches forward over the rope. On the next turn, jump back 6 inches. Continue alternating, jumping once per turn.
Minutes 3:30-4:00 - Figure 8
Repeat as before
Minutes 4:00-5:00 - Slalom
Jump over the rope 6 inches to the right, landing on both feet. On the next turn, jump 6 inches to the left. Keep your feet together and continue alternating, jumping once per turn.
Minutes 5:00-5:30 - Step Touch
Repeat as before.
Minutes 5:30-6:00 - Double Jump
Jump high enough to pass the rope under your feet twice before landing. If you have trouble, do single jumps and work your way up to doubles.
Minutes 6:00-6:30 - Figure Eight
Repeat as before.
Minutes 6:30-7:00 - Jumping Jack
Jump over the rope and land with feet wider than hip width apart. On your next jump, land with feet toget
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