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Here is the complete list of jump rope exercises, so you never have to have a boring, redundant jump rope workout ever again.


Take your favorite exercises and throw you together a great jump rope workout of your own or try out one of our Rope City Jump Rope Workouts. If you need a good warm up to do before your workout, check out this warm up routine by Fitness Blender.

Click Here to Find the Rope that Suits Your Needs!!!

 

If you’re completely new to jumping rope, I think you’ll be surprised about all the benefits it can have on your entire body. It is proven to burn more calories than running, increase bone density, improve your cardiovascular health and so much more.


Also, if you’re in need of a jump rope be sure to check out our Rope City Jump Rope Collection and you’ll be ready to jump rope in no time.


Beginner Exercises

 

Exercise 1. Basic Jump

 

Hold the jump rope in front of you with your hands together and your knees slightly bent. Once you feel comfortable, swing the rope behind you and turn the jump rope over your head. Using your wrist(not your arms), swing the jump rope over your head. As the jump rope approaches your feet, simply jump. Make sure to stay on your toes as you continue.

 

Exercise 2. Run In Place

 

This exercise is very similar to the basic jump, except you will be using a running motion instead of a jumping motion. As you swing the rope over your head and closer to your feet, pick one foot up at a time in a running motion and have the rope travel under you. Try and stay on your toes.

 

Exercise 3. Running Forward Jump

 

The running forward jump is exactly what it sounds like; you run forward as you jump. You will start this exercise in basic jump position and even start with basic jump for the first 5-10 seconds. As you get comfortable, begin to move your body forward as you continue to jump. Try and build up speed as the exercise progresses. You may need slightly more space than normal for this exercise, so be sure to plan ahead.

 

Exercise 4: Scissor Jumps

 

With scissor jumps, you start with one foot 6 inches in front of the other, leaving one foot in front of your body and one behind your body. As you start to jump, reverse your foot positing, moving the foot in front to the back and the foot that was behind your body in front. It is important to move your feet in sync with the jump rope as it travels over your head and under your feet.

 

Exercise 5. Oblique Twists

 

Oblique twists are very similar to the basic jump motion, except you will rotate your hips and lower body side to side as you jump. Try and keep your upper body in a good, steady position as you do this exercise. Your wrists should be controlling the rotation of the rope and remember to land on your toes with each jump.

 

Exercise 6. Front to Back

 

With jump overs you are going to start in a normal basic jump stance, and then move your feet from back to front with your first jump and front to back with your second jump. Continue this pattern for 45 seconds. Make sure to keep your balance as you do this exercise. If you need to go slow for the first 5-10 seconds, then be sure to do so.

 

Exercise 7. Shuffle

 

Start with your feet in a split stance, with one foot forward and the other behind. As you jump, alternate moving each leg over the rope. Continue with this motion as everything else stays the same as it would with the basic jump. Again, make sure you are using your wrists to rotate the rope and not your arms.

 

Exercise 8. Freestyle

 

There is no explanation really needed for this exercise; you simply do whatever it is you want. If you want to slow it down and give yourself a breather, try an easier, slower exercise. If you want more of a challenge, go for an intense, fast paced exercise. There is no wrong answer with this exercise as long as you have fun with it.

 

Exercise 9. Single Foot Hops - Left Foot

 

For this exercise, you will begin with your right foot a few inches off the ground and out in front of you. As you begin to jump hop with the left foot, keeping your right foot off the ground as you do so. Start slow as it can be a little difficult to find your balance at first, but then as you get the hang of it begin to pick up your pace.

 

 

Exercise 10. Single Foot Hops - Right Foot

 

This exercise is obviously the exact same as the left foot single foot hops and will always be utilized directly after the left foot hops. The same procedure exists, start with your left foot a few inches off the ground and out in front of you and as you begin to jump hop with your right foot. Start slow at first and begin to build up the pace as you become more comfortable.

 

Exercise 11. Butt Kicks

 

This exercise can seem awkward at first but can be a great test of coordination as you become more comfortable with it. For this exercise you will start in a basic jump position and begin jumping in a run in place style, except you will bring your feet farther up, touching your feet to your butt on each jump.Go slow as it can take a minute to learn the rhythm of the exercise, but start to speed up the exercise as you become more familiar.

 

Exercise 12. Off Step

 

The off step is a mixture between the basic jump and a single leg jump. For this exercise, you will start in a basic jump stance. As you begin to jump, hop once with both feet, but then leave your left foot off the ground and do a single leg hop off of your right leg. After this, transition back into a basic jump with both feet, then leave your right foot off the ground and do a single leg hop off of your left leg. Repeat this process, and be sure to maintain a good rhythm as you do.

 

Exercise 13. Side Swing


Side swings are different than other jump rope exercises as you won’t actually have the rope travel under your feet on every jump. Instead, you will swing the rope by your side while you maintain the rhythm you would have if you were doing a normal jump rope exercise. While there are numerous ways to implement side swings into your workout, I would recommend doing a basic jump or ali shuffle followed by two side swings, one to each side, for this exercise.


Exercise 14. High Jumps

 

High jumps are a very simple exercise. The goal here is to jump as high as you can similar to if you were doing a double under. However, do not worry about doing a double under, a basic jump is all we are aiming for here. Your only focus should be exploding as hard as you can straight up in the air. This is a great exercise for sports and CrossFit athletes who can benefit from having an improved vertical.

 

Intermediate Exercises

 

Exercise 15. Alternating Jump

 

For this exercise, you will start in an Ali shuffle position. It is similar to a basic jump position, except one foot will be farther in front of the other with your body slightly staggered. As you begin to jump you will switch feet position. This drill is very similar to an Ali shuffle, except your feet do not need to hit at the same time as they should when doing an Ali shuffle.

 

Exercise 16. Ali Shuffle

 

For this exercise, begin with your feet staggered, similar to a boxing stance, while holding the jump rope by your side at hip level. As you begin to jump, you will switch the position of your feet, bringing the foot that is in the back to the front and the foot that is in the front to the back. Try and hit the ground at the same time with each foot. Muhammad Ali made this exercise famous for a reason; it works. However, it can be difficult at first, so be patient with yourself as you learn.

 

Exercise 17. Lateral Hurdle Step

 

For the lateral hurdle step, you will start in a wider stance than a basic jump but everything else will stay the same. As you begin, you will pick you will pick your left leg up higher than your right, then on the next rotation you will shift your weight to the right side of your body as you hop off of your left leg. Continue this process, building up speed as you go.

 

Exercise 18. Speed Steps

 

Jump rope speed steps are pretty simple in theory but can be difficult to perform at first for many. For speed steps, start in a basic jump position, and then as you begin pass one leg at a time over the rope as it travels underneath you. If this sounds like a skipping motion it’s because that’s more or less exactly what it is.

 

Exercise 19. Jumping Jacks

 

Start with your legs slightly wider than shoulder width apart, as if you are doing jumping jacks for a warm up. As you jump, move your feet together, and then with the next rotation back to a wide stance. As you begin, go at a pace that is comfortable for you as it can feel a bit awkward at first.

 

Exercise 20. Heel to Toe

 

The description of the heel to toe exercise is in the title. Start in a basic jump position. As you jump, bring your right foot forward and your left foot forward, connecting the toes of your left foot with the heel of your right foot. With the next skip, switch your feet to where the toes of your right foot are against the heel of your left foot.

 

Exercise 21. Lateral Jumps

 

Lateral jumps are also a very simple variation to the basic jump and front to back jumps. The objective here is to hop with both feet from left to right with each jump. Be sure to keep your feet together as you jump. With this exercise, it is important to keep your balance, so go at a comfortable pace and really focus on your technique.

 

Exercise 22. High Knees

 

Start the same way as the basic jump, but alternate moving your knees up to your chest while stepping over the rope. Your wrists perform the usual jump rope motion. If this feels uncomfortable at first it’s okay, you will get better! If needed, try it without the rope at first to get used to it.

 

Exercise 23. Foot Cross

 

Begin in a basic jump position, then jump, crossing your right foot in front and over your left foot. With the next skip, switch your feet, now moving your left foot over your right foot. This may be a little more difficult, but can be a fun exercise once mastered. It is important to go slow at first as it is rather easy to trip yourself up while doing this exercise.

 

Exercise 24. Switching Foot Single Jump

 

This exercise is an alteration of the single foot jump. You will start by treating it like a single jump exercise, but instead you will switch feet on each jump, shifting from your left foot to your right foot on every jump. This is a true test of balance and coordination and great for boxers who rely on such attributes.

 

Exercise 25. Single Leg Hops - Left Foot


For this exercise, you will begin with your right foot a few inches off the ground and out in front of you. As you begin to jump hop with the left foot, keeping your right foot off the ground as you do so. Start slow as it can be a little difficult to find your balance at first, but then as you get the hang of it begin to pick up your pace.

 


Exercise 26. Single Leg Hops - Right Foot

 

This exercise is obviously the exact same as the left foot single foot hops and will always be utilized directly after the left foot hops. The same procedure exists, start with your left foot a few inches off the ground and out in front of you and as you begin to jump hop with your right foot. Start slow at first and begin to build up the pace as you become more comfortable.


Exercise 27. Basic Jump Clock

 

For the regular bounce clock exercise, you will start by doing a basic jump. However, with each jump you will turn your body slightly on each jump, completing an entire 360 after 12 jumps. If you were to think about in terms of a clock, you will rotate an hour on each jump. This exercise is fairly simple and can be a fun alternative to the basic jump.

 

Exercise 28: Run up and Back


This exercise is a variation to the run in place exercise. You will start by simply running in place for a few seconds, and then begin to jump rope forward with a running movement. After a few steps forwards, begin to run backwards while jump roping. This exercise is great for runners who are looking to increase their coordination, speed and endurance.

 

Exercise 29: Run in Place Clock


This exercise is a combination of the basic jump clock exercise and the run in place exercise. You will begin by running in place, and then slowly turn with each jump. After 12 jumps you should have done a complete 360. If you were to think in terms of a clock, you will rotate an hour on each jump.


Exercise 30: Running Man


For running man, you will begin with one foot in front of you and one foot behind you. As you begin to jump, you will leave your front foot forward and your back foot behind you, so there is no alternating with this exercise. With each jump, you will shift your weight from your back foot to your front foot, similar to the running in motion. Try and get into a rhythm. If you feel like switching your feet, then go for it.

 

Exercise 31. Mummy Kicks

 

For mummy kicks, you will start in a basic jump position. As you begin to jump, you will land on your right foot while kicking your left foot out in front of you. On the next jump, you will switch and land on your left foot while kicking your right foot out in front of you as you keep your leg straight. You don’t have to kick your leg out far. Make sure to stay smooth and fluid as you jump.

 

Exercise 32. Single Foot Front to Back - Left Leg

 

For single foot front to back, you will begin with your right foot off the ground and your left foot on the ground. As you start the exercise, jump forward on the first jump completing a basic single under, and then jump backwards on the next single under rotation. Remember to keep your right foot off the ground through the entirety of the exercise, and be sure to go at a comfortable pace, keeping your balance as you do the exercise.

 

Exercise 33. Single Foot Front to Back - Right Leg

 

This exercise should always be completed immediately after the left leg single foot front to back exercise to ensure you maintain good balance and body symmetry. The same technique applies with this exercise as with the left leg front to back. Start with your left foot off the ground and as you begin the exercise, jump forward on the first rotation and backwards on the second rotation. Be sure to go at a comfortable pace and keep your balance as you do the exercise.

 

Exercise 34. Single Under Acceleration

 

For single under acceleration, you will start by doing a basic jump at a slow to moderate pace. As you get further into the exercise and more time passes, you will begin to speed up your intensity until you are going as fast as you can. So for the first ten seconds you will be at a slow pace, then a moderate pace for the next ten seconds, then to a fast pace for the next ten and finally to as fast as you can for the last 10-15 seconds.

 

Exercise 35. Heel Jumps

 

Heel jumps are exactly what they sound like. Basically, it is a basic jump, but instead of hopping off of your toes, you will hop off of the heels of your feet with your toes pointed upwards. This exercise is a great calf workout and requires some coordination. Be sure to maintain good posture and balance as you do these.

 

Exercise 36. Single Foot Side to Side - Left Leg

 

Single foot side to side is also self explanatory. You will start with your right foot off the ground and begin by hopping off of your left foot. Bounce from the right side to the left then back to the right side again. Continue this process, and be sure to keep your balance as you do these. This exercise will utilize your calf muscles and will most certainly lead to more tone calves if you do them correctly.

 

Exercise 37. Single Foot Side to Side - Right Leg

 

You will always follow the single foot side to side - left leg up with the single foot side to side - right leg exercise. The same concept applies here. You will start with your left foot off the ground and begin by hopping off of your left leg. Bounce from the right side to the left side and then back to the right side as you do these.

 

Exercise 38. 180 Degree Turn


Although it’s not complex in concept, this jump rope exercise can be difficult whenever you first learn it. For this exercise, you will start in a basic jump position. As you begin to jump, you will do two basic jumps and then do a 180 degree turn on the third jump. Continue on by doing two more basic jumps and then another 180 degree turn on the third jump. Be sure to find a flat surface to do these and avoid doing them on areas where you can easily slip.


Exercise 39. Line Hops


Line hops can be a fun drill to implement if you like to use props. For this exercise, you will need a taped or painted line to hop over. Stand with your feet just in front of the line facing in its direction. As you begin to jump, hop over the line completely and then back to the position you started in. Continue this process and try and build up your speed as you progress and grow comfortable with the exercise.


Exercise 40. Double Hops


Double hops are a variation of the basic jump exercise. However, with double hops you will hop twice before the rope travels under you once. In order to do these, you should focus on having quick, short jumps and a smooth, slightly slower rhythm with the rotation of your jump rope. This exercise is a great way to work your halves and test your cardio and can replace basic jumps if you feel basic jumps are, well, too basic.

 

Exercise 41. Double Left, Double Right

 

For this exercise you will alternate between your left leg to your right leg with single jumps. You will start in a single leg position with your right foot slightly off the ground. Jump twice on your left leg, and then switch and bring your left leg slightly off the ground. Jump twice off of your left right leg, then switch back to your left leg. Continue this process for the entire duration and be sure to focus on good balance and jump rope form.

 

Exercise 42. Basic Jump with Side Swing

 

A simple combination of basic jumps and side swings, this exercise requires you to utilize both. You will begin in a basic jump position and your first jump should simply be a basic jump. On the second jump you will do a side swipe to the left and right side before going back into a basic jump on the third jump. Continue this process for the duration of the exercise.

 

Exercise 43. Toe Jumps

 

For this exercise you will begin in a basic jump position with the exception that you will be more on your toes with your body out in front of you and up on your toes. As you begin to jump, you will explode off of your toes and land back on your toes. When you land, try and stay on your toes as much as possible and avoid falling back onto your heels. Continue to jump on this, focusing on being completely on your toes.

 

Advanced Exercises

 

Exercise 44. Sprints

 

Sprints are as simple as it gets. It is the exact same thing as a basic jump except you are going as fast as you possibly can. Pretty easy, right? Not exactly. Sprints can be very tiring and you are sure to trip yourself up in the process. If you stumble on the rope, it’s okay! Just keep going and try and build the lost momentum back up.

 

Exercise 45. High Knees Foot Cross

 

This is admittedly an advanced one, but if you feel comfortable with foot cross and high knees then you should be able to do this one, which is a simple combination of the two. Start with a basic foot cross exercise, but bring your knees up higher as you do. It may be difficult, but it is sure to improve your coordination if you can figure it out.

 

Exercise 46. Boxer Skips

 

Get ready for a challenge with boxer skips. The objective here is to switch feet on each jump, but only slightly. Think more in the terms of shifting your weight from your left foot to your right foot as you jump, and try and keep your feet close to the ground with each hop. This can be challenging, so be sure to take it slow.

 

Exercise 47. Heel Taps

 

For this exercise, start with one foot in front of the other, similar to a back to front stance. As you begin the foot in the back forward and tap the heel of your foot to the ground with your toes sticking straight up. On the next jump, you will push the foot backwards and tap the toe of your foot to the ground. Split this exercise in half, targeting each leg an equal amount of time.

 

Exercise 48. Boxer Skip + Side Swipe

 

This exercise takes boxer skips to a whole new level. For this exercise, you will start with your feet slightly staggered and switch your feet position on each jump, shifting your weight from your left side to your right side on each jump. Then, with every third jump, instead of going under your feet in a basic style, you will swipe the rope by your side instead before returning to a basic rope rotation on the next jump.

 

Exercise 49. Double Unders

 

The most common and sought after jump rope exercise, double unders are more of a test of jump rope ability than a desired workout exercise. The concept is simple: It is a basic jump except the rope has to cross under you twice before you feet hit the ground. In order to complete a double under, you must jump high off the ground and rotate the rope as fast as you can.

 

Exercise 50. Criss-Cross Hands

 

One of the more advanced jump rope exercises, this exercise is an alteration of the basic jump. You will jump with the same foot position as a basic jump, except you will cross your hands, bring your left hand to your right side and your right hand to your left side, as the rope travels down and underneath your feet. Reset your hands to a normal position as the rope travels up and then repeat.

 

Exercise 51. Fast Skip

 

For this exercise, you will start with one foot slightly in front of the other. As you begin the exercise, you will jump over the rope with one foot landing and the other foot lifted slightly off the ground. On the next rotation, you will switch feet and land in the opposite position. The “Fast” in Fast Skip is not silent; therefore you will need to build up as much speed as possible during this exercise to get the most out of it.

 

Exercise 52. Forward to Backward Stop Transition

 

For this exercise you will start by doing a basic jump with the rope going forward from behind your head to in front of your head then under your feet. After you do three jumps, you will immediately stop your momentum and switch to rotating the rope backwards from in front of your head to behind your head and then under your feet. This may seem awkward, but the stop and start really helps to build up your calf muscles.

 

Exercise 53. Double Cross Step

 

For this exercise, you will start in a basic jump position. As you begin to jump, you will cross your left foot in front of your right and switch position with your feet. On the next jump, you will return your feet to basic jump position and do a basic jump. The next jump you will then cross your right foot in front of your left and replace your feet position. Continue this process, making sure to stay balanced and in control the entire time.

 

Exercise 54. Plyo Cross Step

 

Plyo Cross Steps are very similar to Double Cross Steps. You will start in a basic jump position and move your left foot in front and around your right foot on the first jump and replace your feet. On the next jump, instead of returning to a basic jump position, you will go directly into crossing your right foot over your left foot. Continue this process for the entire 45 seconds. This exercise will be slightly harder than the double cross step, so be sure to go at a pace that is comfortable to you.

 

Exercise 55. Sprint and Criss Cross

 

This exercise is a mix between sprints and criss cross hands. You will start in basic jump position and as you start to jump you will go into a sprint style jump, bringing one foot up off the ground at a time as opposed to a jump where both feet go up at the same time. At the same time, you will criss cross your hands on each jump. This is a more advanced technique so good luck.

 

Exercise 56. Half Scissor Step

 

This exercise is a variation of scissor steps in where you will only go halfway on each jump. For scissor steps, you would start with one foot in front of the other by about six inches and as you jump the foot in the front would move all the way to the back and the foot in the back would move all the way to the front. The same concept applies here, except you will stop half way before completing the entire scissor step on the second jump.

 

Exercise 57. Quick Rotation

 

For this exercise, you will start by doing three basic jumps, and then do a side swing as you complete a 180 degree turn quickly. After you rotate with a side swing, you will jump back into doing three more basic jumps, and then repeat the process of the 180 degree turn with a side swing as fast as you can. Continue this process for the entire 45 seconds.

 

Exercise 58. Up and Over

 

Up and Over is a fun variation to single leg hops and foot cross jumps. You will start with your left foot slightly off the ground and as you start jumping you will slowly bring your left foot over your right foot and lightly touch the ground on the other side of your right foot. You should have passed the rope under you twice in the process. After this, you will return your left foot and bring your right foot off the ground. Repeat the process with your right foot.


Exercise 59. Diagonal Straddle


For diagonal straddle you will start in a basic jump stance. As you begin to jump, you will drop your left foot back and farther out to your left side. At the same time, you will bring your right foot forward and farther out to your right. After one jump like this, you will bring your feet back to a basic jump position and pass the rope under you only once. With the next jump, you will do the opposite with each foot, meaning the left foot will move forward and out and the right foot will move backwards and out.


Exercise 60. Lateral Mummy Kicks


A variation of the traditional mummy kicks, for this exercise you will start with your legs completely straight. As you begin to jump, your legs will remain straight just as they would with mummy kicks, but you will kick them lateral instead of straight ahead. So for the first jump you will kick your left leg out to the left while you keep your leg straight, and on the second jump you will kick your right leg out to the right while you keep your leg straight. Continue this process for the entire exercise.

 

Exercise 61. Backwards Single Under


The title of this exercise is self explanatory. The goal here is to have the rope travel the opposite way then you normally would, which means you will begin with the rope in front of your body and have it travel behind you as you jump. Instead of the normal rotation of having the rope start behind you and travel over your head towards where you are facing. This one can feel quite awkward at first, but it is a great way to improve your coordination.

 

Exercise 62. Ski Jumps


Ski Jumps are a variation of the side to side jumps. The difference with ski jumps, however, is you will actually bend your knee every time you land. So you will begin in your basic jump position but with your feet slightly wider than you would normally have them. With your first jump you will hop to the left side and bend your knee. With the second jump, you will explode off your left leg and land with your right knee bent. Continue this process and be patient with yourself as you learn to implement the rope into ski jumps.


Exercise 63. Jump Rope Lunges


For this exercise you will begin in a basic jump position. As you begin to jump you will bring your left foot forward and bend your right knee into a lunge position. On the second jump, explode back up to a basic jump position. On the third jump, you will bring your right foot forward and bend your left knee into a lunge position. Continue this process for the entire workout and try and endure the pain if your legs start to burn.


Exercise 64. Jump Rope Squats


For jump rope squats you will start in a basic jump position. On your first jump, you will bend your knees and lower your body into a squat position. On the second jump, you will explode back up into a basic jump position before going back into another squat on the third jump. This can be a great workout exercise for lower body strength or a great exercise to implement when doing jump rope tricks.

 

Exercise 65. Slalom


This exercise a variation of the side to side jumps. However, with slalom jumps you will rotate your body slightly on each jump and you will keep your feet together for the entire exercise. To begin this exercise, you will start in a basic jump position but your feet will be touching. On the first jump, you will hop to the left turning your body slightly as you do. On the next jump, you will hop to the right. Continue this process for the entire exercise.


Exercise 66. Cross Jumps

 

For cross jumps, you will start with your hands in a criss cross position. So your left hand should be on the right side of your body and your right hand should be on the left side of your body. After you are in a good cross jump position, you will begin by simply doing basic jumps in the cross jump position. This exercise is great for those who are trying to learn how to do criss cross jumps where they have to reset back to a normal hand position.

 

Exercise 67. Box Jumps

 

This is a clever yet unorthodox exercise that combines jumping rope with box jumps. For this exercise, you will start in an explosive stance with your box in front of you. For the first jump, you will do a basic jump, and then on the second jump you will explode onto the box. On the way back down, you will again do a basic jump. Once down, you will repeat the process and do a basic jump before exploding back into a box jump.

 

Exercise 68. Jog and Jump

 

For this exercise you will start in a basic jump position with plenty of space to jog after you begin. The rest of the explanation is in the title of the exercise. You will begin to jog while jumping rope. This is an interesting exercise and a great way to get the most out of your running routine for cardio.

 

Exercise 69. Sprint and Jump

 

If the jog and jump exercise is a little too easy, you can increase the speed and do a sprint and jump. Be sure to work up to a sprinting pace as you can trip on the rope and faceplant if you aren’t in control of your body. However, if you focus on maintaining a good rhythm and increase your speed slowly, you will be just fine with this exercise.

 

Exercise 70. Skip and Jump

 

If the jog and jump is a little too difficult for you, try and skip forward and jump at the same time. Be sure to go at a pace that is comfortable to you as there is no right or wrong pace with this exercise. If you begin the skip and jump exercise and find that it is a little too easy, you can speed up into a jog and jump routine and eventually into a sprint and jump exercise routine.

 

Very Advanced Exercises

 

 

Exercise 71. Single Leg Double Under - Left Leg

 

I hope you’re ready for one of the more challenging exercise there is when in comes to jumping rope: the single leg double under. This exercise is exactly what the title says it is. The goal here is to do a double under on one leg - consistently for 45 seconds. For this exercise you will start in a single leg jump position and begin by doing several single unders before you begin the double unders. Make sure you jump high enough on the ground and rotate the rope fast enough to complete the double under. Otherwise, you might trip yourself up and whip yourself pretty bad. Good luck.

 

Exercise 72. Single Leg Double Under - Right Leg

 

This exercise will always be preceded by the single leg double unders with your left leg. The same concept applies. Start by doing several single leg basic jumps before progressing into the single leg double unders. Make sure to explode hard off your right leg and rotate the rope fast enough to allow for the rope to be able to travel under you twice before landing again.

 

Exercise 73. Double Under Criss-Cross

 

For the double under criss cross, you will begin in a basic jump position. As you begin to jump, you will complete a double under and then follow it up with a criss-cross jump. Once you start the double unders criss-cross, you will explode high off the ground and pass the rope under you twice, and then immediately cross your arms over in order to complete the criss cross jump, then go back to the double under on the next jump.

 

Exercise 74. Double Under Scissor Kicks

 

This exercise is a variation of both the scissor kicks and double unders and is pretty self explanatory. You will start with one foot in front of the other in a scissor kick position and as you begin to jump, pass the rope under your feet twice while doing a scissor kick, bringing the foot in the back forward and the foot in the front backwards. If you struggle with these, start by doing single under scissor kicks and progress into double unders as you become more comfortable.

 

Exercise 75. Triple Unders

 

For triple unders, you will start in a basic jump position. The goal with this exercise is to jump and pass the rope underneath your feet three times before your feet hit the ground again. For most beginners, double unders are quite challenging, so triple unders will definitely not be easy for even the more experienced jumpers. As this exercise begins, start by doing a few double unders before progressing into your triple unders.

Exercise 76. Double Under Criss Cross

 

I hope you’re ready for a challenge with this exercise. For double under criss cross, you will need to start in a basic jump position. Start out with a few single unders, then proceed into doing double unders once you get comfortable. After a few double unders, you will start the double under criss cross. To do these, you will pass the rope under you normal the first time and then transition into a criss cross on the second under.

 

Exercise 77. Single Leg Criss Cross - Left Leg


Single leg criss cross is certainly more challenging than most exercises. In essence, it is a combination between the single leg basic jumps and the criss cross jumps. For this exercise, you will start with your right foot off the ground. When you begin jumping, do a few single leg basic jumps before proceeding into a criss cross jumps. As you progress in the exercise, be sure to focus on keeping your balance and maintaining control of your body.


Exercise 78. Single Leg Criss Cross - Right Leg


This exercise will always immediately follow the single leg criss cross with your left leg. The same concept applies here. You will begin with your left foot off the ground and will start by doing several single leg basic jumps before progressing into single leg criss cross. After a few basic jumps, start to cross your hands by moving your left hand to the right side of the body and your right hand to the left side of your body.

 

Exercise 79. Backwards Double Unders


This exercise is also self explanatory. Just like the backwards single unders, you will have the rope travel the opposite direction than you normally would. Therefore, the rope should start in front of your body and travel around your head in the opposite direction of which you are facing. Before you do backwards double unders, make sure that you can successfully do backwards single unders and don’t beat yourself up if you can’t; It’s very difficult.


Exercise 80. Jump Rope Squats with Side Swings

 

This jump rope exercise is a combination between jump rope squats and side swings. You will begin in a basic jump position and proceed into doing a jump rope squat on your first jump. On the second jump you will return back into your basic jump position and do a single under. On your third jump, you will do a jump rope squat except you will do a side swing to your left. The jump after that, you will do a jump rope squat with a side swing to your right. Continue this process.

 

Exercise 81. Jump Rope Lunges with Side Swings

 

This exercise is a variation of the jump rope lunges. You will begin with you feet slightly farther apart then they would be in a basic jump exercise. On the first jump, lunge out with your left leg and bend your right knee into a lunge position. On the second jump, you will do a side swing to your left side followed by a side swing to your right side on the next jump. Continue this process and try and fight any fatigue you may feel during the exercise.

 

Exercise 82. Side Swing Cross

 

For this exercise you will start in a basic jump position. On your first jump, you will do a side swing to your left side. Now, here is the tricky part. With the next jump, you will cross your left hand over to your right side and jump over the rope traveling underneath you. After this, switch the rope over to your right side and do a side swing before crossing your right hand over to your left side and doing a jump over the rope in that position. Continue switching sides on every third jump.

 

Exercise 83. Running Criss Cross

 

Running Criss Cross is a variation of the running in place exercise. You will begin in a basic jump position and start by doing a couple single unders in a running in place rhythm. As you become more comfortable, you will proceed into doing the running criss cross. In order to do these, you will shift your left hand to the right side of your body and your right hand to the left side of the body, causing the rope to cross. Continue doing running criss cross jumps for the remainder of the exercise.

 

Exercise 84. Triple Hops

 

Just as double hops take basic jumps to the next level, triple hops take double hops to the next level. In order to do a triple hop, you need to hop three times before the rope travels underneath your feet. These can be challenging. In order to successfully do this exercise, you will need to focus on having short, quick jumps in which your feet don’t get too high off the ground.This exercise is great for training your fast twitch muscles to be explosive.

 

Exercise 85. Double Under Side Swing

 

This exercise combines double unders and side swings. You will begin this exercise in a basic jump position and start with a double under jump. After you do your first double under jump, you will do a side swipe to the left and right side of your body before continuing into another double jump. This can be challenging at first so take it slow until you become more familiar with the exercise.

 

Comment and Share


Hopefully you found this article useful for you, and you were able to create a great jump rope workout for yourself using these exercises. If you need a nice cool down after your workout, try this cool down routine by Shape.


If you enjoyed the article, or even if you didn’t  please let us know by leaving a comment below. If you really enjoyed the article, we would love to have you share it on social media and help Rope City continue to grow.

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