jump rope workout 

THE BEST 

CHRIS FREYTAG, CPT 

Jumping rope can bring back memories of childhood and hanging out on the playground.  Jumping Rope improves your heart health, sheds calories, and improves coordination. 

01

Set a timer and jump rope for 1 full minute

JUMP ROPE 

02

1 full minute of criss cross jump rope.  TIP: Cross your arms all the way over your chest

Criss cross jump rope 

03

1 MINUTE OF STRENGTH  MODIFY: TAKE THE PUSH UP DOWN TO YOUR KNEES AND WORK ON RANGE OF MOTION IN YOUR PUSH-UP 

PUSH-UP T'S

04

1 FULL MINUTE OF CARDIO JUMPING ON ONE FOOT! 

SINGLE FOOTED JUMP ROPE (LEFT) 

1 full minute of strength work! 

MODIFY: REVERSE LUNGES OR STATIONARY LUNGES 

FORWARD LUNGES

Switch legs for the single footed hop the second time around. 1 full minute - take breaks when you need! 

 

single footed jump rope (right)  

1 full minute of core strength! 

MODIFY: COME DOWN TO THE KNEES AND WORK ON THE PLANK POSITION 

PLANK REACHES 

Try these strength and cardio exercises in a  15-MINUTE JUMP ROPE WORKOUT

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