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The Best Jump-Rope Workout

Improve conditioning and foot speed with this fat burning jump rope circuit
Jump rope cardio exercises for coordination
Beth BIschoff
Side to Side Jump

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Some time after grade school, guys stop jumping rope—unless they grow up to be boxers. But the jump rope may be the most portable and convenient cardio tool available. Relearn how to use it and you’ll be lean, spry, and well conditioned for life.

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HOW IT WORKS

Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout. They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet. 

DIRECTIONS

The workout consists of three training blocks. You’ll practice different jumps, rest two minutes, and move on to the next block. Follow the instructions.

THE WORKOUT [PAGE 2]

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