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<strong>ROPE</strong> <strong>JUMPING</strong> <strong>FITNESS</strong> – The Complete Guide To Jump Rope FitnessCircuit sample workout5 min. Warm-up Easy jogging and/or rope jogging.10 min. Circuit1. 2 min. Cardio: Jogging with tempo changes½ min. Strength: Push-ups2. 2 min. Cardio: Skipping and/or kicking, alternating or 4-8 of each½ min. Strength: Back extension3. 2 min. Cardio: Scissors and jumping jacks, alternating or 4-8 of each½ min. Strength: Pull-ups, e.g. modified, body in horizontal heels on theground4. 2 min. Cardio: Kneelifts and leg curls, alternating or 4-8 of each½ min. Strength: Abdominal curls5 min. Cool-down Easy jogging and calf, hamstring and hip flexor stretch.40
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