How to Organize a Rope Workout
If you’ve been jumping with us all month , you’ve probably mastered a basic jump and maybe even a few quirky moves. So how can you apply your new skills to a complete workout? Here are some ideas.
Jumping rope is cardio, but for most of us it is quite high intensity. (If you can jump straight for 20 minutes, I’m thrilled. I still can’t do more than a minute or so at a time.) This is also serious calf workout.
So, to get a full workout, you need to alternate jumping rope with other exercises that rest your shins. These should be exercises that won’t make you breathless (if you do them slowly enough), but can be challenging in terms of strength. Ideal mixing exercises include push-ups, planks, and lunges. Try it:
Easy jumps and lots of push-ups
The rope guys suggest this workout :
- 10 sets of 30 seconds jumping rope, resting in between as needed.
- 5 sets of 60 seconds jumping rope, 30 seconds rest in between
- 50 push-ups
- Then repeat it all
If you can jump on one leg
This workout from Shape has less upper body work, but harder on the jumping side:
- 5 minutes straight jump
- Plank 45 seconds
- 2 minutes jumping on one leg, while the other rises in front of you. Do not alternate.
- 2 minutes on the other leg
- Again 2 minutes of normal jumping
- 45 seconds of arm and leg extension on opposite sides (this is another core exercise)
- Then repeat it all
For more variety
Coach Dom Spain shared this workout with the Men’s Journal and it’s killer:
- Jumping rope 30 seconds, air squats 30 seconds, 1 plank. Repeat four times; this is your warm-up.
- 1 minute jumping and 30 seconds push-ups
- 1 minute back jumps and 30 seconds triceps push-ups
- 1 minute side-to-side jumping and 30 seconds lunges
- 1 minute of jumping rope (one leg lands and the other comes off) and 30 seconds of jumping squats
- 1 minute of jumping on one leg and 30 seconds of climbers
- 1 minute of alternating high knee jumps (such as jumping rope, but pull your knees as high as possible) and 30 seconds of kicking
- Then repeat all of this, apart from the warm-up.
It is clear that rope training can be anything from easy to collapse in a puddle of sweat. If you try any of the above, let us know in the comments how it works!