1Bell

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

2Bell criss-cross

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

3Bowlegs-knockknees

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

4Butt-kick

Thrust heels to buttocks alternately. [Large Video]

5Butt-kick criss-cross

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

6Can-can

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

7Closed-feet criss-cross

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

8Closed-feet max-speed

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

9Closed-feet skip

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

10Criss-cross backward

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

11Crissfront-crossback hop

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

12Double-unders

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

13Figure-8-swing double-hand

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

14Figure-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]

15Flapping

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

16Haymaker

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]

17Helicopter-swing

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

18Jog-trot

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

19Jog-trot criss-cross

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

20Jumping-Jack

Jump spreading and closing legs sideways. [Large Video]

21Jumping-Jack criss-cross

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

22Kick-step

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

23Kick-step criss-cross

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

24Knee-to-chest

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

25Leg-swing

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

26Lunges 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]

27Marshaller

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

28Pendulum

Swing your legs sideways alternately [Large Video]

29Push-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]

30Run-step

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

31Run-step criss-cross

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

32Scissors

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

33Scissors criss-cross

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

34Side-step

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

35Side-step criss-cross

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

36Side-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]

37Single-feet

Jump 10 times on each leg. [Large Video]

38Single-feet criss-cross

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

39Slalom

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

40Slalom criss-cross

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

41Slow-hop

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

42Speedy short-step

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

43Speedy short-step criss-cross

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

44Sprint-step

Alternate high knee with each rotation. [Large Video]

45Squat-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]

46Swing-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]

47Tiptoe-skip

Jump on tiptoes with closed feet. [Large Video]

48Tiptoe-skip criss-cross

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

49Twister

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

50Twister criss-cross

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