The Perfect Beginner Jump Rope Workout [FEATURE WORKOUT]

Published on September 30, 2016

[Note from Crossrope: Welcome to our first entry of our new Feature Jump Rope Workout series. Every other Friday we will be publishing a unique and effective jump rope workout that you can use to start your jump rope journey and achieve amazing fitness results.]

Today we're excited to bring in our very own ​workout ninja - Serge from Bloom to Fit - to show you what the perfect beginner jump rope workout looks like.

If you're just getting started with your jump rope training journey...

...or if you just got your Crossrope set and you're wondering what simple jump rope routine to try - then this simple 10 minute jump rope workout is perfect for you.

You'll learn what exercises to focus on, what technique tips to pay attention to, and even how to break this workout apart and re-build it to make it your own.​

Check out the full details (and video) below.​


Feature Jump Rope Workout (for Beginners)

Yo! It's Serge. Hope you're excited to get started. Regardless of your skipping ability, I hope you're ready for an epic jump rope workout today.

Why do I call this the PERFECT jump rope workout for beginners?

I'll tell you that in a second. First, let's get into the good stuff...​

What you're going to need:

> A jump rope - I'm using the Crossrope 1/4 Lb Agility rope
>​ A timer - I'm using my Gymboss, but you can use your phone or a clock on the wall
> Some space to jump - obvious

Got what you need? Perfect. Let's begin.

This simple jump rope routine is going to focus on four jump rope exercises:

> The basic jump
> The off-step
> The alternate foot jump
> The jump rope jack

Set your timer to beep every 20 seconds (or just watch the clock). You will want to do each exercise for 20 seconds, one right after the other. Then rest for 40 seconds.

That makes one round - repeat this for 5 rounds to give you a nice even 10 minute beginner jump rope workout routine.​

Check out the video to see what the workout looks like:​

Note: in the video I also cover three simple jump rope technique tips that you should pay attention to if you're a beginner to ensure you minimize trip-ups.

Here are some important tips to keep in mind:

> Focus on maintaining good symmetry while you're jumping. This will ensure that you have a nice open loop to jump through. Watch the beginning of the video for details.

> Make sure you're using your wrists to turn the rope (not your elbows or shoulders). Good wrist rotation is the key to good rope rotation.

> Maintain a light bound (or jump) all the way through. Don't jump too high or bring your knees up or kick your feet back. Watch my feet during the video for reference. And pay attention to the slight knee bend (important for shock absorption).

> Maintain a good rhythm throughout the workout. As you get better, you can increase the pace of your jumps (check the 4:35 minute mark of the video to see what this workout looks like at an increased pace).​

The PERFECT jump rope workout?

So why is this the perfect workout for beginners?

Because of the flexibility that it offers.

Is the workout getting too easy? Up your intensity by increasing the pace of your jumps. Try to squeeze in as many rotations as you can for each 20 second work session.

Getting tired of the same routine? Try swapping your exercises. Choose a couple of unique exercises from this list of 75 jump rope exercises and rotate them into your workout.

​Want even more of a challenge? Use a heavier rope - instead of the 1/4 (black) Agility rope, try using the 1/2 Lb (blue) Energy rope or even the 1 Lb (orange) Intensity rope.

You'll feel a tremendous difference in the way the same workout makes you work.

Note - the Crossrope Plus Set contains all of these ropes mentioned.

See how much flexibility you have with the same workout? With just a few tweaks, you can create endless combinations to create the workout that is right for you.

That's why I call this the perfect jump rope workout for beginners.

Give it a try and let me know what you think!

And if you really like it, give it a couple of likes and shares. Enjoy!

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