2 Rounds: 0:00-2:00
0:30 Single Unders 0:20 Two’s Alternating 0:10 Rest 2 Rounds: 2:00-4:00 0:30 Scissors 0:20 Under/Overs 0:10 Rest 2 Rounds: 4:00-6:00 0:30 Lateral Hops 0:20 Under/Overs 0:10 Rest 2 Rounds: 6:00-8:00 0:15 Singles, Right 0:15 Singles, Left 0:20 Skip Steps 0:10 Rest 2 Rounds: 8:00-10:00 0:30 In + Outs 0:20 Skip Steps 0:10 Rest 2 Rounds: 10:00-15:00 0:30 Single Unders 0:30 Two’s Alternating 0:15 Singles, Right 0:15 Singles, Left 0:15 Singles, Right 0:15 Singles, Left 0:30 Skip Steps |
Jump Rope improves:
Mixing up the variations makes longer interval jump roping interesting (for example if you are going for a total of 7 minutes, switching the footwork every 0:15-0:30 is a great way to pass time and improve quicker by challenging your neurological pathways. |