Cardio

Jump Rope

Jump rope is a fun, versatile exercise that boosts cardiovascular endurance and speed while improving agility and coordination. This full-body workout, predominantly engaging the legs, can be done anywhere.
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Jump Rope instructions
Step-by-step instructions
1
Hold the handles of the jump rope at waist height, one in each hand.
2
Stand straight with your feet hip-width apart.
3
Begin by swinging the rope in a circular motion over your head.
4
As the rope approaches your feet, hop over it. Avoid jumping too high - just enough to let the rope pass.
5
Land lightly on the balls of your feet and immediately begin swinging the rope again for the next jump. Repeat for the programmed number of reps or time.
Hold the handles of the jump rope at waist height, one in each hand.
Stand straight with your feet hip-width apart.
Begin by swinging the rope in a circular motion over your head.
As the rope approaches your feet, hop over it. Avoid jumping too high - just enough to let the rope pass.
Land lightly on the balls of your feet and immediately begin swinging the rope again for the next jump. Repeat for the programmed number of reps or time.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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