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Jump Rope Workout for Calves


This jump rope workout is designed for those who are looking for a creative, fun way to strengthen and tone their calf muscles while at the same time improving their cardio endurance, including weightlifters, runners and athletes.


Jumping rope can be a great way to improve many aspects of one's overall fitness and athleticism. Not only is it one of the best forms of cardio workouts, it also is a great way to strengthen and tone every muscle in your body - and it’s actually fun.


In fact, a lot of the best athletes, CrossFit athletes, boxers, MMA fighters and marathon runners utilize jump rope workouts to help accomplish their goals. However, with all too many it is neglected, and the huge advantage that can be gained by utilizing jump rope workouts is never realized.

Click Here to Build Strong and Toned Calves Today!!!

For this jump rope workout in particular, we will focus on jump rope exercises that will help you strengthen and tone your calf muscles. For many, finding ways to work your calf muscles can be difficult.


Sure, you can do calf raises, but how long until that becomes boring? Jumping rope is actually fun and provides an even better workout for your calf muscles. Think about it, every time you jump you are exploding and utilizing your calves more than any other muscle in the body.


Equal to running on the beach, jumping rope is most certainly a great way to strengthen your calf muscles, and you are really missing out if you neglect to do so. Not to mention, you will see benefits in many other areas of your overall fitness as well.


Also, unlike running, jumping rope is a great cardio workout that you can perform inside on rainy days.

So what are you waiting for? If you are serious about getting the calf muscles you have always dreamed about, pick up a jump rope today and try this jump rope workout.

 

Invest in a Quality Jump Rope

 

If you already own a jump rope, then you are all set. If not, then be sure to pick one that works for you. A few things to consider when choosing a jump rope are:

  • What size is the jump rope? Is the Jump Rope Adjustable? To find out what size jump rope works best for you, check out our Sizing Guide for reference.

  • Does the jump rope have a comfortable grip?

  • Is the jump rope durable?

 

When jumping rope to strengthen your calves, I would recommend a jump rope that has lightweight handles and a lightweight cable. This will allow you to rotate the jump rope faster and work on quick twitch, explosions that are essential to working your calves as you jump rope. If you are not afraid of more of a challenge and don’t mind fighting fatigue in your arms, you can try a slightly weighted jump rope as well. However, if you are a beginner I would recommend starting with a lightweight jump rope.

If you’re in need of a jump rope, be sure to check out our Rope City Jump Rope Collection. If you want to consider other brands or compare our ropes with other brands, check out this extensive list of 24 of the best jump ropes on the market.

Now let’s get started!

Warm Up

 

Quick Calves: For this stretch, you will get into a plank position with your elbows and feet on the ground. After you are in position, push your right heel backwards and hold for 2-3 seconds. Repeat the stretch with your left heel and hold for 2-3 seconds. Repeat the process for 8-10 repetitions with each leg.

 

Standing Calf Raises: You probably already know what a calf raise is, but I will tell you anyways. Start standing straight up with your feet planted firmly on the ground. Then raise up onto your toes as high as you can and hold for 3-5 seconds. Be sure to hold onto a chair or wall for balance. Repeat this process 8-10 times.

 

Jumping Jacks: Jumping Jacks will allow you to get your blood flowing and feeling comfortable with the jumping motion. Start with your feet close together and arms by your side. Begin to jump, with your feet landing a little more than shoulder width apart. At the same time, raise your arms over your head. Then jump again, landing once again with your feet close together and your arms by your side. Continue this for thirty seconds.


If you want to try a more extensive jump rope warm up for your calves, try this dynamic stretches for your calves routine.

 


The Workout

 

Exercise

 Time

Heel Jumps

45 Seconds

Off Step

45 Seconds

Break

45 Seconds

Single Leg Side to Side - Left Leg

45 Seconds

Single Leg Side to Side - Right Leg

45 Seconds

Break

45 Seconds

Single Leg Double Unders - Left Leg

45 Seconds

Single Leg Double Unders - Right Leg

45 Seconds

Break

45 Seconds

Forward to Backward Stop Transition

45 Seconds

Speed Steps

45 Seconds

Break

1 Minute, 45 Seconds

*** repeat these exercises twice

 

The Exercises


Exercise 1. 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 2. 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 3. Single Leg 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 4. Single Leg 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 5. Single Leg Double Unders - Left Leg

 

This is another exercise where the explanation is in the title. Although, it isn’t real simple. You will start with your right foot off the ground, and begin by doing a couple of single leg basic jumps. After you feel more comfortable progress into doing double unders, passing the rope under your feet twice on each jump. Make sure to explode hard off the ground to give yourself enough airtime to get the rope under you twice.

 

Exercise 6. Single Leg Double Unders - Right Leg

 

This exercise will always come immediately after the single leg double unders with your left leg. The same concept applies here. You will start with your left foot off the ground and do several single leg basic jumps before progressing into double unders. Be sure to stay balanced and jump high enough to successfully complete the double under.

 

Exercise 7. 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 8: 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.

 

The Variations

 

Variation 1. 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.

 

Variation 2. 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.

Variation 3. 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.

Variation 4: 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.

 


Cool Down

 

 

Hamstring Stretch: For this stretch, you will start standing straight up with your chest bent over your knee and your right leg completely straight in front of you with your toes pointed up. Also keep your hands on your hip during the stretch. You will then bend your left knee and lower your body. Hold this stretch for 8-10 seconds then switch and stretch the other. Repeat this stretch three times for each leg.

 

Quad Stretch: While standing straight up, grab your left foot with your left hand and pull towards your butt. Hold the stretch for 30 seconds and then switch and stretch the other foot for 30 seconds. If you start to lose balance, consider holding onto a chair or against a wall while you stretch.

 

Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.

 

You’re Finished


Hopefully you decide to try this jump rope workout for calves and get those tone, muscular calves you have always wanted. If this workout is a little too advanced for you, check out some of our other workouts. The jump rope workout for speed will also work your calves and is considered by some to be slightly easier.


If you are a CrossFit athlete and want to try a workout specifically for CrossFit, try our jump rope workout for CrossFit. If you are interested in boxing, you can try out our jump rope workout for boxing.


Thanks for checking out and trying out this jump rope workout. If you tried it out, let us know what you think by leaving a comment below.


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