Beginner Skipping Rope Workout W2D2

The secret is out. We love traveling. We love being fit and we love a good challenge. This is why we JUMP ROPE!

We have developed the ZDF Getting Lean Jump Rope Course for all of you that want to get lean with a jump rope.

A lot of questions get asked about our courses, so we’re gonna go ahead and run through a workout with you.

The Warm Up

We always recommend you warm up and we like to do three rounds of this:

• 30 Jumping Jacks

  1. 10 Air squats

  2. 10 Front Lunges (5 each side)

  3. 10 Push ups

Yup, 3 rounds. Do it continuously, take a break if you need it; whatever YOU need. Some people need more than this, but only you know what you need to be smart about it and warm up!

Let’s dive in and out Week 2, Day 2 of the Getting Lean Program. It’s a high intensity jump rope day so all you need is a jump rope. Grab whatever you have, but if you know anything about us, you know we love our ¼ Pound Agility Rope from Crossrope. It’s all about that weight!

It’s a HIIT format so you are going to complete 30 seconds of work, followed by 10 seconds of rest. Then back to 30 seconds of work and 10 seconds of rest for 8 rounds. It looks like this:

HIIT JUMP ROPE WORKOUT – W2D2

• 30 seconds – Jump Rope – Boxer Skip

  • 10 seconds – Rest

  • 30 seconds – Jump Rope – Run in Place

    • 10 seconds – Rest

    • 30 seconds – Jump Rope – Boxer Skip

      • 10 seconds – Rest

      • 30 seconds – Jump Rope – Run in Place

        • 10 seconds – Rest

        • 30 seconds – Jump Rope – Boxer Skip

          • 10 seconds – Rest

          • 30 seconds – Jump Rope – Run in Place

            • 10 seconds – Rest

            • 30 seconds – Jump Rope – Boxer Skip

              • 10 seconds – Rest

              • 30 seconds – Jump Rope – Run in Place

                • 60 seconds – Rest

Yup. 60 seconds of rest between rounds for all you fit ninjas out there but take more time if you need it. We’d suggest you do 3-5 rounds of this circuit to for a great HIIT session.

For all of you that say “Man! That was easy…”

We’re not buying that. The man himself, Buddy Lee would challenge himself with this circuit. You know why? Because that man gives 100% every time he moves the rope. If you weren’t challenged by this, that’s on you, and YOU need to turn it up!

#DOTHETHING

Jump rope is such a fun, challenging and engaging way to get and stay fit! We recommend it for everyone and we’ve got an awesome FREE 4 WEEK CHALLENGE that will help you get started on your jump rope journey. Come and join us!