Jump Rope

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Calves, Hamstrings
Equipment Jump Rope
Emphasis Compound
Type Cardio

Jump Rope Instructions

  • This is a rhythmic, athletic motion. There is nothing stiff about jumping rope. 
  • Always remain on the balls of your feet.
  • Jumping rope is about developing a consistent tempo.
  • Keep your shoulders loose and legs light.
  • Your wrists and hands remain fluid. You are never actively 'gripping' the handles.


  • Once proficient, begin incorporating single leg variations.
  • Slow is smooth. And smooth is fast.
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