WNY MMA an Fitness. 10 min. Jump Rope workout.

 

Jump Rope Basics

If you haven't picked up a jump rope since fourth-grade gym class, it's time for a skip down memory lane. Burn 135 calories in just 10 minutes with this jump rope workout from Marty Winkler, cocreator of RopeSport workout DVDs (ropesport.com). You'll also sculpt your shoulders, chest, arms, and legs.

How To Jump Rope

• Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
• Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
• If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
• To find a rope that fits. We have plenty of ropes here at WNY MMA and Fitness. Place one foot in the center of the rope and lift the handles — they shouldn't go past your armpits.

Minutes 0:00-1:00

Figure Eight

• Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
• Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
• Shift weight from right to left foot as you move your arms across your body.

 

 

Minutes 1:00-2:00

Single Jump

• Jump over the rope with feet together, one jump per turn.

 

 

 

 

Minutes 2:00-2:30

Step Touch

• Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
• Repeat to the right.

 

Minutes 2:30-3:30

Front-Back

• Jump up with feet together, moving 6 inches forward over the rope.
• On the next turn, jump back 6 inches.
• Continue alternating, jumping once per turn.

 

 

 

Minutes 3:30-4:00

Figure Eight

Repeat as before:

• Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
• Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
• Shift weight from right to left foot as you move your arms across your body.

Minutes 4:00-5:00

Slalom

• Jump over the rope 6 inches to the right, landing on both feet.
• On the next turn, jump 6 inches to the left.
• Keep your feet together and continue alternating, jumping once per turn.

Minutes 5:00-5:30

Step Touch

Repeat as before:

• Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
• Repeat to the right.

Minutes 5:30-6:00

Double Jump

• Jump high enough to pass the rope under your feet twice before landing.
• Repeat.
• If you have trouble, do single jumps and work your way up to doubles.

Minutes 6:00-6:30

Figure Eight

Repeat as before:

• Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
• Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
• Shift weight from right to left foot as you move your arms across your body.

Minutes 6:30-7:00

Jumping Jack

• Jump over the rope and land with feet wider than hip-width apart.
• On your next jump, land with feet together.
• Repeat.

Minutes 7:00-9:00

Running

• Run in place while turning the rope.
• The rope should pass under one foot at a time.

Minutes 9:00-10:00

Step Touch

Repeat as before:

• Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
• Repeat to the right.