You don’t need a ton of workout equipment or a gym for an effective workout. In this case, all you need is a jump rope to pump up your heart rate.

The trainers at Camp Gladiator shared a few jump rope techniques and a quick sequence you can do to warm up before a workout or as your main workout.

First, familiarize yourself with the different jump rope styles.

Single Bounce
For every jump rope revolution, complete a single bounce landing on the balls of your feet, feet together.

Double Bounce
For every jump rope revolution, complete a double bounce landing on the balls of your feet, feet together.

High Knees
For every jump rope revolution, alternately raise each knee to hip height and step over the jump rope.

5 Minute Jump Rope Warm Up

By Jen Coker, Camp Gladiator Trainer

1. Start with a 30 second single bounce.

2. Holding the jump rope in half, straighten your arms overhead and lean side to side, eight times total

3. Do another 30 second single bounce.

4. Bring your arms to waist level for rotational twists, eight times total.

5. Bring up the intensity with a 30 second double bounce.

6. Straight your arms overhead and complete eight squats.

7. Finish with another 30 second double bounce.

You’re a 10 out of 10

By Liz Laubenberg, Camp Gladiator Trainer

“Make sure your body is warmed up before getting started. To begin, set an interval timer for 40 seconds, 10 rounds total. Your transition time is included in the 40 seconds of work, so let’s hustle! For this workout, you’ll alternate between your preferred jump rope style (listed above) and bodyweight exercises.”

“Count your jump rope reps every round so that at the end of the 10 rounds, you’ll have one total jump rope rep. Once you complete the 10-round sequence, rest for two minutes then jump in again — this time trying to match or beat your first jump rope total. Repeat this sequence as many times as you can!”t

  1. Pushups
  2. Jump rope
  3. Situps
  4. Jump rope
  5. Squats
  6. Jump rope
  7. Alternating lunges
  8. Jump rope
  9. Burpees (any style y0u prefer)
  10. Jump rope

xx, The FabFitFun Team

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