I find that jump roping is a great endurance work out. If you are not used to jump roping it may be tough in the beginning to maintain a steady rhythm for a long period of time, but if you stick with it, you will get better and will be able to jump longer and even faster then you imagined.
For this workout make sure you have a jump rope that is a good size for you. You don’t want it to be too long or too short, because that can mess up your pace. If you don’t have a jump rope, you can always jump in place without the rope - but make sure you are moving your hands as if you were turning a rope. For this work out, You set your pace.
2 Minutes: For the first two minutes (0:00-2:00) you are going to jump with both feet together 30 Seconds: At 2:00 you are going to jump on the left foot only 30 Seconds: At 2:30 you are going to jump on the right foot only 1 Minute: At 3:00 you are going to jump from side to side 1 Minute: At 4:00 you are going to jump with high knees
5 minute: At 5:00 you are going to skip (If you have enough space to move around, skip around a large area. I did this work out outside, and went around my house.)
1 Minute: At 10:00 you are going to jump with both feet together 1 Minute: At 11:00 you are going to jump with high knees 1 Minute: At 12:00 you are going to jump with both feet together 1 Minute: At 13:00 you are going to jump with high knees 1 Minute: At 14:00 you are going to jump side to side
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