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Calves · Beginner

Jump Rope

Rhythmic cardio drill for footwork and conditioning.

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Jump Rope demonstration

Exercise overview

Training details

CalvesShouldersForearms

Equipment

Jump Rope

Sets × time

3 × 40 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Hold one handle in each hand with the rope behind the heels.
  2. 02Stand tall on the balls of the feet with elbows close to the ribs.
  3. 03Turn the rope from the wrists, not from large shoulder circles.
  4. 04Jump only high enough for the rope to pass under the feet.
  5. 05Keep a steady rhythm and stop if the landings become loud or uncontrolled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionSide to Side Jump RopeHarder progressionDouble Under JumpsHarder progressionJump Rope High KneesHarder progressionJump Rope Single Leg

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteJumping JacksComparable substituteBox Toe TapsComparable substituteSide to Side Box Shuffle

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