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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 |
Z, I LOVE THIS!!! I’ve been jumping rope for almost 2 years now and over the last few months I’ve been practicing double unders and “eggs” (I just called them cross arm jumps) trying to do more consecutively and faster so this is right up my alley 🙂 thanks, keep the, coming!
Private Member |
The other day I noticed that I used to struggle to jump rope for a full minute, now I can go almost 2 minutes. 🙂
Private Member |
Wooow this one was great,I did 4 rounds in 32 min and afer that Power yoga #13..It was very entertaining.. Thank you Zuzko..
Private Member |
Looking forward to this workout…..ur an amazing women!! Thank you Z 🙂
Private Member |
ooohhh LOVE this!! can’t wait to do it… love all the variations!
Private Member |
This was a really great workout. I did 4 rounds in 28 minutes and for the first time if my life, I did Egg!! I am so happy!
Private Member |
Looooooved this work out Z!! Did it in 29.36mins, 4 rounds. I have been skipping and working with you now for 3 mths now and achieved results like never before. Skipping has help tone my whole body especially my hips, butt and legs 🙂 thanks!! Ps dripping in sweat at the end of this! <3
Private Member |
More rope exercise please, they are great 😀
Private Member |
For anyone doing this workout,how many days a week are you guys doing it?
Private Member |
I dedicate at least 2 days a week to my skipping routines. But it’s all personal preference. You can add them a few days a week in addition to zcut or zgym or do them on their own like I do.
Private Member |
Zuzka, I live in New Zealand and ordered the speed and weight ropes, had them delivered to a friend in the States, then paid for shipping to me, plus I ordered all your DVDs. Received all that I ordered, however no skipping program as stated on the website, followed up with your mailing company but as I was in NZ, they couldn’t send or email a copy, have messaged you as well and no reply. Also I’m sure you hD mentioned in a video, when promoting the jump ropes that the length can be shortened, no instructions with ropes?. Both ropes are too long and is there a skipping program for the weight rope? Would appreciate a reply and so you know, I have been a fan of yours since Bodyrock and following your site and not theirs.