You got the basics to jumping rope down right!? If not check out my post Jump Rope For Beginners. Now it’s time to get a routine going with my Jump Rope Workout For Beginners. The routine I have put together will make you get into shape quick and have you jumping like a pro that knows what they are doing. You will fire up all of your muscles and get some nice high-intensity interval training time as well. Some of these moves are going to take time and practice at first, but they are the basic moves any serious jump roper can do.
The Double Bounce
You cannot get easier than this one. It is very simple. Just bounce twice before each jump over the jump rope. This is a nice pace to relax to and slow things down a bit when you get really into the heavy jump rope workouts. You will find that this speed and rhythm also leaves room for all sorts of different skipping moves that you can learn later down the road. For now start with 1 minute and rest for 10 seconds or move onto the next workout.
The Basic Bounce
The basic bounce is just your traditional one bounce over the rope move. You simply continuously hop over the rope at a faster pace that the double bounce so that it’s like you are just continuing to jump one bounce after the other. You can increase the intensity of this workout by increasing the speed. Do this workout for 30 seconds and rest for 10 seconds or move on to the next workout.
Single Leg Jump
At whatever bouncing pace you want, jump on one foot repetitively for an extended period of time, then you switch to the other foot. This will greatly enhance both agility and strength in the legs. You will feel the burn on this one, but you will run faster and jump higher. Do 30 seconds on each foot and then rest 10 seconds or move on to the next workout.
This is often called “alternating foot” but I have affectionately called this one “The Switchfoot.” This exercise, much like the double bounce, can be used to rest or slow down the pace when moving onto the next workout. Do for 30 seconds and rest for 10 seconds or move onto the next workout.
Timing and balance is everything for this one. This exercise will really get your arms involved and will stretch your lungs. Mastering this workout will also open the doors to learning so many other neat tricks and workouts with jump rope. Do this for 30 seconds and rest for 10 seconds or move onto the last workout.
Time to blow those lungs up and finish the routine with a huge kick in the rear. Make no mistake this one will do you in. I like to finish this one with a full max until you can do no more. Keep doing those double unders until you can’t no more. If you can do five in a row your on your way to AWESOME!
Congratulations on finishing a great beginner routine of jump rope that will strengthen your jump roping abilities as well as your body. This can be a great daily cardio routine. If it’s a lot to take at first, every other day will work well until you can get your body ready for a more rigorous routine. Feel free to to comment below as your feedback and questions are always welcome.