Our jump rope workouts will work out more parts of your body you ever imagined will be possible just with a jump rope. The programs are 15 minutes (yellow) and 20 minutes (orange) long. They consist of intervals of one intense minute alternating with one less intense minute of jumping to recover.
Minute 13 (yellow) and minutes 15 & 18 (orange) are all-out minutes. All programs (except y6) have some minutes where the rope swings backward. All workouts also include some minutes with overhand grip techniques.
If you are new to jumping rope you need to practice the different techniques before. To start, just print out a program and train the techniques without doing it for time.
Each program has two print versions. If you go for the uninterrupted workout, the 2 page version is recommended for better readability while jumping.
In order to follow the programs you need also be able to track the time. We recommend the dClock for it.
Begin with the yellow workouts. Use all programs at your own risk. Enjoy!

Yellow Workouts Duration: 15 Minutes Required rope: all duvides All out minute: 13 Techniques: advanced to demanding		Orange Workouts Duration: 20 Minutes Required rope: all duvides but dBM All out minute: 15 & 18 Techniques: advanced to challenging
Yellow Workout 1		Orange Workout 1
Yellow Workout 2		Orange Workout 2
Yellow Workout 3		Orange Workout 3
Yellow Workout 4		Orange Workout 4
Yellow Workout 5		Orange Workout 5
Yellow Workout 6		Orange Workout 6
Yellow Workout 7		Orange Workout 7
Yellow Workout 8		Orange Workout 8
Yellow Workout 9		Orange Workout 9
Yellow Workout 10		Orange Workout 10

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