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Jump Rope Workout for Intermediates #2
Fitness | March 06, 2014
If you are looking for a way to get your cardio workout done in 15 minutes or less without running around your neighborhood or on a treadmill, then Jump Rope workout might be for you. I personally love working out with Jump Rope way more then I enjoy running. I don’t see myself as a lazy person. I really have no problem to get my butt of the couch and do a workout or try any type of sport. I just get bored with running especially in the city. The scenery doesn’t change fast enough for me I guess and I would much prefer to be somewhere in the nature. So until I move into an ocean front property where I can run on the beach every morning while watching the sun rise, I think I’ll stick with the Jump Rope. It’s fun, it’s challenging and it’s very effective in terms of fat loss and general conditioning. The second workout with Jump Rope for Intermediates that I have for you is a mix of some basic jump rope skills and bodyweight exercises and the workout should not take you longer than 15 minutes. Here it is:
Workout Breakdown:
1. Feet together and do 10 basic bounces followed by 1 with your arms crossed in front of you. Repeat 5 times in a row. Then complete 10 bodyweight squats with perfect form, which means that your knees are pointing the same direction as your toes, you’re not rounding your back and you go all the way down with your butt.
2. Scissors jumps – 20 reps followed by 10 reps of One Leg Deadlift on each leg. Repeat this whole thing twice.
3. One Leg Bounce – 10 reps on each leg and repeat one more time without an interruption. After that complete 20 backward lunges alternating legs.
4. You will combine just the Jump Rope skills into one big set.
Start with 5 regular bounces followed by one with your arms crossed and repeat 4 times. Then you’re going to transition into scissors and do 20 reps and then directly to One leg bounce and do 10 reps on each leg. Repeat this last circuit at least 4 times.
One important thing is to remember that if you are just starting with the Jump Rope it’s normal that you trip and mess up a lot. It can be very frustrating and trust me, we all felt that way when we started with Jump Rope, but it will get better and better and soon enough it’s going to be like riding a bike. Just give it a chance and be patient.
Enjoy this workout and I’ll see you soon!
Zuzka.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
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If worriorZ were stars in heaven, Zuzana is the sun illuminating them
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LoL 🙂
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Did double unders instead of the cross, still cannot master this. Added 15 comp. Burpees to the end for some upper body work”
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I am so excited about this workout……thanks again Z for absolutely everything you do!
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did it this morning, my time 21:17 loved it will def try to shed a few minutes next time around!
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Just realized that i did this routine 3X times instead of just repeating the last circuit 4X …oops either way it was great!!
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Love Jump Rope workouts Keep them coming please!!! Thank You:)
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Wow! Seriously the most fun jumprope-workout i’ve been doing in a while!
Time: 9:38 (Maybe another round for me the next time) 🙂
Private Member |
Hi Zuzka!
I have a question, I want to unsuscribe for the moment at your program, how can I proceed, because I didn’t see any option for this.
Please be kind and help me.
Private Member |
Hi Zu,
I have to ask even though I know the answer. I have been SO SICK for the past week and I haven’t worked out at all. All I want to do is kick my ass into gear but I take your advice not to. The problem is, I have a very fast paced job (I am a server in a super busy bar). I work an 8 hour shift 4 days a week and I play in a band so I am extremely active most of the time. So much so, that I can’t find the time to work out on a daily basis. not so much the time but I also just don’t have the energy. I am NOT a morning person. I am so tired in the morning and just do not have the stamina to do HIIT in the morning so I do it in the afternoon on my days off or I try to do one after work if I am not too exhausted.
My biggest problem is that before I had this job I was in the best shape of my life. I worked out 5 days a week at least and my eating was at 95%. Now that I am not working out as much I am losing all of my muscles and getting like, “skinny fat”. It is SUPER difficult to eat properly at work because I am vegan and gluten free and they have ZERO options for me other than a salad. I eat that everyday but it is not enough so I end up eating a big dinner which is bad because I just sit on my ass in the evening. I feel like I should start to train myself to get up early and work out but I have tried in the past and it is too hard for me. I also want to work out even though I am sick with bad cold. What should I do???
Private Member |
Hello Z, I have to disagree with something you said about the crossovers. You should NOT be jumping a little higher. You should be jumping normally and the only thing that is moving differently are your arms.
Also, it is hard on joints to be jumping on concrete, would advise that you put down some softer material like jigsaw puzzle mats for jumping rope.
Private Member |
Thank you Zuzka for another great video! I’ve been jumping rope for 6 weeks now and wanted to do some new things (love the jumping!)! And there was your video..! Good job, you’ve inspired me. Again ;-). Keep up the good work! Thanx, all the way from Holland!