New Year Heavy Jump Rope Workout for Beginners (with Scale)

We're almost a week into 2017. How are you progressing with your goals and resolutions?

If you're looking for a simple workout to get some momentum going, you're going to love this heavy jump rope workout we've put together for beginners.

It's a simple workout that you can scale to fit your fitness level. We'll show you what we mean in a moment, but it's a great way to have fun and challenge your strength/endurance.

Just make sure to let us know how you do in the comments!

Let's get right into it -

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Before We Start

Have you signed up yet?

We're co-hosting an epic 30 Day New Year Jump Rope Challenge with our friends at Bloom to Fit and we're excited to have you join us! We've already got over 1,000 people on board!

Click here to check out the full challenge details.

The challenge is FREE and we've got over $1,000 in cash prizes to give away as an extra piece of motivation. Click above to claim your free spot!

What You'll Need for this Workout

You will need the following tools for today's workout:

> Crossrope Starter Set - get the CR Starter Set (I'll be using 1 Lb Intensity rope)
>​ A timer - use your smartphone or clock on the wall
> Some space to jump - I'll be jumping outside

The Crossrope Starter Set comes with two heavy jump ropes - the black 1/4 lb Agility rope and the orange 1 Lb Intensity rope. For this workout I'll be using only the 1 Lb rope. We'll be using the black Agility rope for this workout.

Crossrope Starter Set Black Friday Deal

Note - the Starter Set is not mandatory for this workout, but you will want to use a heavy jump rope to get the most out of this workout as possible.

Heavy Jump Rope Workout Routine

This week's workout is built around the OTM (On the Minute) workout protocol.

Set your timer for 5 minutes and make sure it beeps/buzzes every minute (very important). If you're using a clock on the wall, just pay attention to every time a minute is up.

Your job is to complete 50 basic jumps every 60 seconds. Whatever time remains is your rest time. So if you complete your 50 jumps in 30 seconds, you get 30 seconds to rest. If you complete your 50 jumps in 50 seconds, you get 10 seconds to rest. You get the idea.

Pace yourself and complete all 5 rounds.

Advanced Version​

We mentioned that this workout was scaleable.

Here's a more intense version for you to try -

​Instead of five rounds, see how many TOTAL rounds you can complete - go until you can no longer complete 50 basic jumps in 60 seconds.

See how far you can take it!​

Make sure to mark down your score (total rounds) and share it in our online community so you can see how you compare to others!

Check out the basic version of the workout here:​

Grab your Starter Set here or join our jump rope community here.​

Some important tips to keep in mind for this workout:

> If you're just getting started, take a look at out our complete guide for beginners - it covers everything you need to know to learn how to jump rope properly.

> Don't let mistakes hold you up. Just brush it off and keep going.

How did it go for you?

I'd love to hear how the workout goes for you.

Leave your results in the comments below or in our private jump rope community. And if you really like it, give it some likes and shares as well. Good luck!

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