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Jump Rope Workout for Intermediates
Fitness | February 08, 2014
Jump roping is one of the best fat burning and muscle toning cardio workouts that you can do. It’s more effective then running on a treadmill, because it requires more agility. It provides such an intense way of training that you’ll have to expend way more energy and recruit even the muscles you didn’t know you had. Besides that, don’t you want to have a very affordable, super effective, and fun exercise equipment that you can take anywhere with you? No more waiting for the best time to start, because the time is now. Once you are comfortable with the basics, you can try this jump rope workout for intermediates.
Jump Rope Workout Breakdown
1. High knees with jump rope 9 reps followed by 1 egg (cross your arms in front of you and jump over the rope) x 10 sets
2. Bodyweight Rock bottom squat x 30 reps
3. High Knees with Jump rope 10 reps followed by 2 eggs x 10 sets
4. Bodyweight stationary lunge – 20 reps on each leg
5. High Knees with Jump Rope 10 reps followed by 2 eggs followed by 10 jumps with your feet together followed by 2 eggs x 5 sets
Repeat #2 – 5#
This is going to be a series, so get started and I will give you some other fun things to learn and work on the next time. Just don’t let yourself get discouraged after you try it for the first time. Nobody is good at jump roping right of the bet. You have to remember that it’s going to be the same process like when you were first learning to ride a bicycle. Actually learning to jump rope is going to be easier and faster process, then you think. I can see a huge progress on the girls that are doing the 30 day fitness program with me and some of them couldn’t jump rope at all when they first showed up. The bottom line is that the more you practice, the faster you’ll progress.
Have fun and let me know how did you do in the comments!
Best,
Z.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Amazing amazing amazing!!!!! I loved this! I can’t wait for the next one!!!!! I hope you make it soon! I also hope that you include double turns and switch jumps in the next one! I have a really hard time with double jumps and I hope that you can show us how to do the timing!
Private Member |
will I be able to watch previous workouts and the challenge if I join the Zgym today?
Private Member |
Yes you will
Private Member |
Zuzka, I would like to seriously thank you for this tasty new cardio move… I was totally amazed that I could do eggs (many eggs) this morning. I remember trying this trick as a kid and never being successful. I am official more agile than I have ever been in my life thanks to you. totally hooked on “eggs”
Private Member |
oh and my arms hurt…get for toning those eggies.
Private Member |
Could you please do more zrope dvd’s? Absolutely love this.
Private Member |
I second this. ZRopes Volume 2!
Private Member |
Hi Zuzka, just waiting for a reply or answers:
1/ can the length of the speed and weight ropes be adjusted?
2/ can you do a workout using the weight rope?
3/ are you delivering outside the USA, yet?
4/ tried to join ZGym, and a free trial was offered if the speed and weight ropes with the workout programmes, there was no info on page to allow the free trial or month trial, please, some answers would be nice!!
Would be nice to get answers and Zuzka who have fans from all over the world, don’t forget about us 🙂
Private Member |
I can’t do those wretched eggs, am persevering. Can’t get timing right, the crossover of my arms..bleh
Private Member |
samara, russia
17:42 with many failures on “eggs” 🙂 But I did it completely, sometimes not on the first attempt! 🙂