Jump rope

5 × 1-2min  ·  Equipment: Jump rope

Muscle groups: Legs & glutes · Cardio

How to do jump rope

1. Adjust the rope: step on the center and the handles should reach your armpits.
2. Keep your torso upright, elbows close to your body and spin the rope with your wrists.
3. Jump on the balls of your feet a few inches off the ground, just as the rope passes underneath.
4. Land softly with a slight bend in your knees.
5. Keep a steady rhythm and breathe in a rhythmic way.
6. Stop if the rope snags and start again once your pattern is clean.

Mistakes to avoid

• Do not jump too high: a few inches is enough and it spares your knees and ankles.
• Avoid landing flat on your heels on every jump; use the balls of your feet and soften your knees.
• Do not swing your elbows or shoulders too much: your wrists should do the work.
• Stop right away if you feel pain in your Achilles tendon or the lower calf.

Progression

• Start with 1-minute rounds alternated with 1 minute of rest and build up to 2 minutes straight.
• Increase the number of sets or the duration each week, not both at once.
• When you control 5 minutes straight, add single-leg hops or double unders.
• Track your total weekly minutes and progress by around 10% to avoid overload.