Ropejumprope Workout # 9 (Timer & Videos)

Intensity Score 24


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Speedy short-step
Intensity  3.5  Direction  >>

Lift your feet alternately only high enough to let the rope pass.

b   Pendulum
Intensity  3.5  Direction  <<

Swing your legs sideways alternately

c   Jog-trot criss-cross
Intensity  4.5  Direction  >>

Jump from one foot to other while criss-crossing arms.

d   Side-swing criss-cross
Intensity  4  Direction  >>

Jump and swing rope one time on left side on second swing criss-cross arms and swing rope one time. Continue side-swing on right side.

e   Slalom
Intensity  4  Direction  >>

Jump with closed feet from one side to other.

f   Criss-cross backward
Intensity  4.5  Direction  <<

Two closed feet jumps backward than one jump with crossed arms.

Ropejumprope Workout # 8 (Timer & Videos)

Intensity Score 23.5


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Marshaller
Intensity  4  Direction  >>

Move stretched out arms up and down like signaling someone. Movement comes solely from shoulders.

b   Run-step
Intensity  3.5  Direction  <<

Lift legs as if running on spot.

c   Swing-change f/b w. half-turn
Intensity  4  Direction  ><

Jump forward, do a side-swing & pivot 180 degree. Now jumping backward 3 times. When the rope is swinging upwards, turn again 180 degree and continue jumping forward 3 times...

c   Knee-to-chest
Intensity  4.5  Direction  >>

Alternately pull one knee to chest with low intermediate jump inbetween.

e   Jog-trot
Intensity  2.5  Direction  <<

Jump from one foot to other only high enough to let the rope pass.

f   Tiptoe-skip criss-cross
Intensity  5  Direction  >>

Jump on tiptoes with closed feet while criss-crossing arms.

Ropejumprope Workout # 7 (Timer & Videos)

Intensity Score 23


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Kick-step
Intensity  3  Direction  >>

Jump on each foot two times, every other jump swing for a kick.

b   Bell
Intensity  4  Direction  <<

Jump with closed feet back and forth.

c   Lunges with side-swing
Intensity  3  Direction  ∞

Do a left right side swing then go down into a lung with one leg back, go up do one regular jump do a side swing and go down with other leg back...

d   Can-can
Intensity  4.5  Direction  >>

Jump on one foot and kick other foot as high as possible in front.

e   Bowlegs-knockknees
Intensity  3.5  Direction  <<

Jump on your toes one jump pointing outside the next pointing inside.

f   Scissors criss-cross
Intensity  5  Direction  >>

Jump spreading legs to front and back while criss-crossing arms.

Ropejumprope Workout # 6 (Timer & Videos)

Intensity Score 22.5


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Twister
Intensity  3  Direction  >>

Jump with closed feet while twisting hip from one side to other.

b   Side-step
Intensity  4  Direction  >>

Jump sideways from one foot to other.

c   Jumping-Jack
Intensity  4  Direction  >>

Jump spreading and closing legs sideways.

d   Sprint-step
Intensity  4.5  Direction  <<

Alternate high knee with each rotation.

e   Helicopter-swing
Intensity  2  Direction  ∞

Rotate the rope with closed forearms over your head. Change direction after 10 rotations.

f   Bell criss-cross
Intensity  5  Direction  >>

Jump with closed feet back and forth while criss-crossing arms.

Ropejumprope Workout # 5 (Timer & Videos)

Intensity Score 22


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Kick-step
Intensity  3  Direction  <<

Jump on each foot two times, every other jump swing for a kick.

b   Run-step
Intensity  3.5  Direction  >>

Lift legs as if running on spot.

c   Bell
Intensity  4  Direction  >>

Jump with closed feet back and forth.

d   Push-up jump
Intensity  4.5  Direction  >>

Do 3 closed feet jumps, bend forward in order to spread the rope flat on the ground. Get down for one push-up. Get up and continue jumping 3 times...

e   Slow-hop
Intensity  2  Direction  <<

Jump as slowly as possible with closed feet without intermediate jump.

f   Twister criss-cross
Intensity  5  Direction  >>

Jump with closed feet twisting hip from one side to other while criss-crossing arms.

Ropejumprope Workout # 4 (Timer & Videos)

Intensity Score 21.5


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Tiptoe-skip
Intensity  3.5  Direction  >>

Jump on tiptoes with closed feet.

b   Closed-feet skip
Intensity  2.5  Direction  <<

Keep feet & knees together. Jump only high enough to let rope pass.

c   Single-feet criss-cross
Intensity  5  Direction  >>

Jump on one leg while criss-crossing arms. Change leg after 3 times criss-crossing.

d   Flapping
Intensity  3.5  Direction  >>

Jump with closed feet and rotate the rope by moving your forearms up and down with steady wrists.

e   Slow-hop
Intensity  2  Direction  <<

Jump as slowly as possible with closed feet without intermediate jump.

f   Butt-kick criss-cross
Intensity  5  Direction  >>

Thrust heels to buttocks alternately while criss-crossing arms.

Ropejumprope Workout # 3 (Timer & Videos)

Intensity Score 20


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Closed-feet skip
Intensity  2.5  Direction  >>

Keep feet & knees together. Jump only high enough to let rope pass.

b   Speedy short-step
Intensity  3.5  Direction  <<

Lift your feet alternately only high enough to let the rope pass.

c   Pendulum
Intensity  3.5  Direction  >>

Swing your legs sideways alternately

d   Jog-trot
Intensity  2.5  Direction  >>

Jump from one foot to other only high enough to let the rope pass.

e   Twister
Intensity  3  Direction  <<

Jump with closed feet while twisting hip from one side to other.

f   Kick-step criss-cross
Intensity  5  Direction  >>

Jump on each foot two times, every other jump swing for a kick while criss-crossing arms.

Ropejumprope Workout # 2 (Timer & Videos)

Intensity Score 19


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Closed-feet skip
Intensity  2.5  Direction  >>

Keep feet & knees together. Jump only high enough to let rope pass.

b   Speedy short-step
Intensity  3.5  Direction  <<

Lift your feet alternately only high enough to let the rope pass.

c   Pendulum
Intensity  3.5  Direction  >>

Swing your legs sideways alternately

d   Jog-trot
Intensity  2.5  Direction  >>

Jump from one foot to other only high enough to let the rope pass.

e   Twister
Intensity  3  Direction  <<

Jump with closed feet while twisting hip from one side to other.

f   Kick-step criss-cross
Intensity  5  Direction  >>

Jump on each foot two times, every other jump swing for a kick while criss-crossing arms.

Ropejumprope Workout # 1 (Timer & Videos)

Intensity Score 18


Link to countdown timer

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Jog-trot
Intensity  2.5  Direction  >>

Jump from one foot to other only high enough to let the rope pass.

b   Butt-kick
Intensity  4  Direction  >>

Thrust heels to buttocks alternately.

c   Closed-feet skip
Intensity  2.5  Direction  <<

Keep feet & knees together. Jump only high enough to let rope pass.

d   Scissors
Intensity  4  Direction  >>

Jump spreading legs to front and back.

e   Figure-8-swing single-hand
Intensity  1  Direction  ∞

Swing rope in front with both handles in one hand describing a figure 8. Movement comes from the hip. Change hands after 30 seconds.

f   Marshaller
Intensity  4  Direction  >>

Move stretched out arms up and down like signaling someone. Movement comes solely from shoulders.

Ropejumprope Techniques

Overview of all skipping techniques for the Ropejumprope on youtube (clips 5-15 sec.)


Bell

Jump with closed feet back and forth. [Large Video]

Bell criss-cross

Jump with closed feet back and forth while criss-crossing arms. [Large Video]

Bowlegs-knockknees

Jump on your toes one jump pointing outside the next pointing inside. [Large Video]

Butt-kick

Thrust heels to buttocks alternately. [Large Video]

Butt-kick criss-cross

Thrust heels to buttocks alternately while criss-crossing arms. [Large Video]

Can-can

Jump on one foot and kick other foot as high as possible in front. [Large Video]

Closed-feet criss-cross

Keep feet & knees together. Jump only high enough to let rope pass while criss-crossing arms. [Large Video]

Closed-feet max-speed

Keep feet & knees together. Jump as fast as possible only high enough to let rope pass. [Large Video]

Closed-feet skip

Keep feet & knees together. Jump only high enough to let rope pass. [Large Video]

Criss-cross backward

Two closed feet jumps backward than one jump with crossed arms. [Large Video]

Crissfront-crossback hop

Do a side swing then cross with one arm in front and the other in back. [Large Video]

Double-unders

Jump with closed-feet 3 times then do 1 double-under. [Large Video]

Figure-8-swing double-hand

Swing rope in front with closed forearms describing the figure 8. Movement comes from the hip. [Large Video]

Figure-8-swing single-hand

Swing rope in front with both handles in one hand describing a figure 8. Movement comes from the hip. Change hands after 30 seconds. [Large Video]

Flapping

Jump with closed feet and rotate the rope by moving your forearms up and down with steady wrists. [Large Video]

Haymaker

Hold both handles in one hand, bend over and swing the rope parallel to the ground and jump over it. Change hands after ten jumps. [Large Video]

Helicopter-swing

Rotate the rope with closed forearms over your head. Change direction after 10 rotations. [Large Video]

Jog-trot

Jump from one foot to other only high enough to let the rope pass. [Large Video]

Jog-trot criss-cross

Jump from one foot to other while criss-crossing arms. [Large Video]

Jumping-Jack

Jump spreading and closing legs sideways. [Large Video]

Jumping-Jack criss-cross

Jump spreading and closing legs sideways while criss-crossing arms. [Large Video]

Kick-step

Jump on each foot two times, every other jump swing for a kick. [Large Video]

Kick-step criss-cross

Jump on each foot two times, every other jump swing for a kick while criss-crossing arms. [Large Video]

Knee-to-chest

Alternately pull one knee to chest with low intermediate jump inbetween. [Large Video]

Leg-swing

Jump on one foot and swing other leg back and forth as far as possible. Change legs after 5 jumps. [Large Video]

Lunges with side-swing

Do a left right side swing then go down into a lung with one leg back, go up do one regular jump do a side swing and go down with other leg back... [Large Video]

Marshaller

Move stretched out arms up and down like signaling someone. Movement comes solely from shoulders. [Large Video]

Pendulum

Swing your legs sideways alternately [Large Video]

Push-up jump

Do 3 closed feet jumps, bend forward in order to spread the rope flat on the ground. Get down for one push-up. Get up and continue jumping 3 times... [Large Video]

Run-step

Lift legs as if running on spot. [Large Video]

Run-step criss-cross

Lift legs as if running on spot while criss-crossing arms. [Large Video]

Scissors

Jump spreading legs to front and back. [Large Video]

Scissors criss-cross

Jump spreading legs to front and back while criss-crossing arms. [Large Video]

Side-step

Jump sideways from one foot to other. [Large Video]

Side-step criss-cross

Jump sideways from one foot to other while criss-crossing arms. [Large Video]

Side-swing criss-cross

Jump and swing rope one time on left side on second swing criss-cross arms and swing rope one time. Continue side-swing on right side. [Large Video]

Single-feet

Jump 10 times on each leg. [Large Video]

Single-feet criss-cross

Jump on one leg while criss-crossing arms. Change leg after 3 times criss-crossing. [Large Video]

Slalom

Jump with closed feet from one side to other. [Large Video]

Slalom criss-cross

Jump with closed feet from one side to other while criss-crossing arms. [Large Video]

Slow-hop

Jump as slowly as possible with closed feet without intermediate jump. [Large Video]

Speedy short-step

Lift your feet alternately only high enough to let the rope pass. [Large Video]

Speedy short-step criss-cross

Lift your feet alternately only high enough to let the rope pass while criss-crossing arms. [Large Video]

Sprint-step

Alternate high knee with each rotation. [Large Video]

Squat-skip

Start by jumping with closed feet. With 3 jumps go down into squat. Stay there for 5-10 jumps then go up again. [Large Video]

Swing-change f/b w. half-turn

Jump forward, do a side-swing & pivot 180 degree. Now jumping backward 3 times. When the rope is swinging upwards, turn again 180 degree and continue jumping forward 3 times... [Large Video]

Tiptoe-skip

Jump on tiptoes with closed feet. [Large Video]

Tiptoe-skip criss-cross

Jump on tiptoes with closed feet while criss-crossing arms. [Large Video]

Twister

Jump with closed feet while twisting hip from one side to other. [Large Video]

Twister criss-cross

Jump with closed feet twisting hip from one side to other while criss-crossing arms. [Large Video]

Ropejumprope Workouts

10 Workouts for the duvide Ropejumprope


Download pdf-file of 10 duvide Ropejumprope Workouts for print-out or download the count-down timer (file size ca. 10 mb each).

 
  • Each workout consists of 6 different jump rope techniques for the duvıde Ropejumprope.
  • There is always one minute of jumping and 30 seconds rest between each technique. Aftrer a finished cycle there is a rest of 90 seconds.
  • If you have no timer, you can count your jumps. Depending on technique 10-30 jumps in a row are in order.
  • The ">>" brackets indicate forward jumping and "<<" backward jumping (red and green add more visual).
  • Each technique has an intensity grade from 1-6. Where 1 is the lowest (just swinging the rope) and 6 the highest grade (double-unders). Darker shade of yellow also indicates higher intensity.
  • Each workout has an accumulated intensity score where WO# 1 ist relatively easier than WO# 2, etc.
  • The workouts can also only be used as guidelines of what technique to practice or as a suggestion to put together your own WOs.
  • Watch the videos of the Ropejumprope techniques here (not available yet...).
  • You can either print the workouts out and use a timer, or you can download the video count-down timers for each program here.
  • The WOs are meant to be printed out by using these pdf-files or viewed online below.
  • If you have questions or suggestions please contact me here.
  • Order your duvide Ropejumprope here.
  • Enjoy!

Images, Videos, Pricing & ORDER!

Skippingtechniques

50 techniques + variations -- (Contact me if you are interested in the jump ropes used here)


1 Jog-step

Jog-step image
Variations: forward, overhand, criss-cross, criss-cross overhand, criss-cross backward

2 Speedy Short-step

Speedy-short-step image
Variations:  forward

3 Run-step

Run-step image
Variations:  forward, criss-cross, criss-cross backward, arms-cross backward

4 Closed-feet Skip

Closed-feet-skip image
Variations: overhand, criss-cross, arms-crossed, backward

5 Slow-hop

Slow-hop image
Variations: forward, overhand

6 Kick-step

Kick-step image
Variations: forward, overhand, criss-cross, criss-cross overhand

7 Can-can

Can-can image
Variations: forward, overhand

8 Sprint-step

Sprint-step image
Variations: forward, criss-cross, backward, overhand backward

9 Butt-kick

Butt-kick image
Variations: forward, overhand, criss-cross, arms crossed

10 Legs Criss-cross

Legs-criss-cross image
Variations: forward, criss-cross arms

11 Side-step

Side-step image
Variations: forward, criss-cross

12 Slalom

Slalom image
Variations: forward, criss-cross, overhand

13 Bell

Bell image
Variations: forward, overhand, criss-cross

14 Jumping-jack

Jumping-jack image
Variations: forward, criss-cross, overhand

15 Scissors

Scissors image
Variations: forward, overhand, criss-cross

16 Knee-to-chest

Knee-to-chest image
Variations: forward, overhand

17 Knee-to-shoulder

Knee-to-shoulder image
Variations: forward, overhand

18 Twister

Twister image
Variations: forward, overhand, criss-cross, overhand criss-cross, flapping overhand

19 Side-swing Criss-cross

Side-swing Criss-cross image
Variations: jog-step, run-step

20 Crissfront-crossback hop

Crissfront-crossback image
Variations: forward

21 Leg-swing

Leg-swing image
Variations: forward, leg change

22 Squat-skip

Squat-skip image
Variations: forward, overhand, double-under, arms crossed, criss-cross, backward

23 Push-up jump

push-up-jump image
Variations: forward overhand

24 Tiptoe-skip

Tiptoe-skip image
Variations: forward, overhand

25 Heel-skip

Heel-skip image
Variations: forward, overhand

26 The Duck

The-duck image
Variations: forward, overhand forward, overhand backward

27 Leg-to-front

Leg-to-front image
Variations: forward

28 Leg-to-back

Leg-to-back image
Variations: forward

29 Arms-to-side

Arms-to-side image
Variations: forward, overhand, overhand backward

30 Arms-to-front

Arms-to-front image
Variations: forward, overhand, overhand backward

31 Arms-to-back

Arms-to-back image
Variations: forward, overhand, overhand backward

32 Hollow-back

Hollow-back image
Variations: forward

33 Shoulder-pull

Shoulder-pull image
Variations: forward

34 Arms-X

Arms-X image
Variations: forward, overhand

35 Flapping

Flapping image
Variations: overhand

36 Marshaller

Marshaller image
Variations: forward

37 Cranking

Cranking image
Variations: forward left hand, forward right hand, backward

38 Quarter-rope

Quarter-rope image
Variations: forward, folding the rope

39 Bowlegs-knockknees

Bowlegs-knockknees image
Variations: forward, overhand

40 Pretzel

Pretzel image
Variations: forward

41 Double-under

Double-under image
Variations: forward, overhand, with intermediate jump

42 Double-under Criss-cross

Double-under Criss-cross image
Variations: with intermediate jump, 5 jump intervals

43 Double-under Chest-tuck

Double-under Chest-tuck image
Variations: forward, overhand

44 Double-under Butt-tuck

Double-under Butt-tuck image
Variations: forward

45 Double-under backward

Double-under backward image
Variations: every jump, with intermediate jump

46 Double-under Arms-X

Double-under Arms-X image
Variations: 5 jump intervals, with intermediate jump

47 Double-under Single-leg

Double-under Single-Leg image
Variations: forward

48 Triple-under

Triple-under image
Variations: forward

49 Swing-change forward-backward

Swing-change forward to backward image
Variations: side-swing & half-turn, full stop

50 The Frog

The Frog image
Variations: forward