First Crossrope Workout

A few days ago, we covered the first exercise you should do with your Crossrope system.

I hope you enjoyed it. Today I want to show you how to build your first jump rope (interval workout) around this fundamental jump rope exercise.

Interval workouts - especially high intensity ones - are great for improving conditioning, boosting energy, and burning tons of calories in a very short period of time.​ They're also great because you can do them anywhere, anytime.

Here's what I want you to do for your first workout...

You're going to start by grabbing one of your light ropes. Choose any rope that you have that's lighter than the 0.75lb Explode cable and do 4 rounds of the following series:

  • 30 seconds of light effort basic jumps
  • 30 seconds of max effort basic jumps​

Note: it is this transition between low and high intensities that really gets your heart rate going!

Once you complete your four consecutive rounds, rest 60 seconds. While you're resting, grab a heavy rope from your set (an explode cable or anything heavier) and hook it up to your handles.​

Now repeat the same 4 rounds with your heavy rope.​

  • 30 seconds of light effort basic jumps
  • 30 seconds of max effort basic jumps​

Want to see what this looks like? Watch the video below for a full workout demonstration.

When you're finished your rounds, do 1-2 minutes of very light jumping to cool-down, stretch all the major muscle groups, and get a drink of water.

Your workout is done. Quick, efficient, and very effective.​

Now this is just the beginning.

You can build jump rope workouts like this around any jump rope exercise. Just try this workout with the alternate foot jump variation and you'll see a big difference in intensity.

Note: check out our full video skills library​ for jump rope exercise ideas.

Tomorrow, I'll show you how you can get ready-made workouts delivered right to your phone!

Stay tuned,​

- Dave​