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Jump Rope

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Jump Rope
Table Of Contents
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Exercise Description

Main Target Muscles

Calves

Secondary Target Muscles

Forearms

Workout Type

Conditioning

Gym Gear

Jump Rope

Fitness Level

Beginner

Compound/Isolated 

Compound

Power Move 

Push

Target Muscle: Calves

Jump Rope Overview

Jump rope is a popular workout that is super effective for building strength and is super fun at the same time. It is an excellent way to burn calories, improve coordination, strengthen muscles, and improve heart health.

How to Do 

  1. Start with the basic two-foot jump. This is also called the “jogger’s skip.” 
  2. Begin by standing with your feet together, holding the rope behind you with both hands at about waist level. 
  3. Swing the rope above your head and jump when it reaches your feet, landing on both feet at the same time. 
  4. Use your arms and wrists to keep the rope twirling as you jump. As you get better at this exercise, you can increase your speed and add in variations like crossing your arms in front of your body or jumping on one foot at a time.

Exercise Tips

  1. Wear easy-to-wear shoes and clothes that won’t get in the way of your jump roping. 
  2. Choose a smooth, level surface on which to jump rope. A hardwood floor or concrete surface is ideal. 
  3. Start slowly and escalate your speed as you get more comfortable with the exercise. 
  4. Jump rope for two to three minutes at a time to start, and work out for an extended period of time as you get more fit. 
  5. Cool down after your workout by stretching your muscles.

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