{"id":170443,"date":"2021-07-21T09:00:31","date_gmt":"2021-07-21T16:00:31","guid":{"rendered":"https:\/\/fabfitfun.com\/magazine\/?p=170443"},"modified":"2021-07-13T15:15:34","modified_gmt":"2021-07-13T22:15:34","slug":"jump-roping-sequences","status":"publish","type":"post","link":"https:\/\/fabfitfun.com\/magazine\/jump-roping-sequences\/","title":{"rendered":"Jump Roping Sequences for a Quick yet Effective Workout"},"content":{"rendered":"

You don\u2019t 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.<\/p>\n

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.<\/p>\n

First, familiarize yourself with the different jump rope styles.<\/p>\n

Single Bounce<\/strong>
\nFor every jump rope revolution, complete a single bounce landing on the balls of your feet, feet together.<\/p>\n

Double Bounce<\/strong>
\nFor every jump rope revolution, complete a double bounce landing on the balls of your feet, feet together.<\/p>\n

High Knees<\/strong>
\nFor every jump rope revolution, alternately raise each knee to hip height and step over the jump rope.<\/p>\n

5 Minute Jump Rope Warm Up<\/strong><\/h3>\n

By Jen Coker, Camp Gladiator Trainer<\/p>\n

1. Start with a 30 second single bounce.<\/p>\n

\"\"<\/p>\n

2. Holding the jump rope in half, straighten your arms overhead and lean side to side, eight times total<\/p>\n

3. Do another 30 second single bounce.<\/p>\n

\"\"<\/p>\n

4. Bring your arms to waist level for rotational twists, eight times total.<\/p>\n

5. Bring up the intensity with a 30 second double bounce.<\/p>\n

\"\"<\/p>\n

6. Straight your arms overhead and complete eight squats.<\/p>\n

7. Finish with another 30 second double bounce.<\/p>\n

\n

You’re a 10 out of 10<\/strong><\/h3>\n

By Liz Laubenberg, <\/span>Camp Gladiator Trainer<\/span><\/p>\n

\u201cMake 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\u2019s hustle! For this workout, you\u2019ll alternate between your preferred jump rope style (listed above) and bodyweight exercises.\u201d<\/p>\n

“Count your jump rope reps every round so that at the end of the 10 rounds, you\u2019ll 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<\/p>\n

    \n
  1. Pushups<\/li>\n
  2. Jump rope<\/li>\n
  3. Situps<\/li>\n
  4. Jump rope<\/li>\n
  5. Squats<\/li>\n
  6. Jump rope<\/li>\n
  7. Alternating lunges<\/li>\n
  8. Jump rope<\/li>\n
  9. Burpees (any style y0u prefer)<\/li>\n
  10. Jump rope<\/li>\n<\/ol>\n

    xx, The FabFitFun Team<\/p>\n

    Psst! Have you signed up for FabFitFun yet? Don\u2019t miss out on seasonal boxes filled with the best products in beauty, fitness, and lifestyle, member-exclusive sales, and more. Use code\u00a0GOODIESGALORE<\/span><\/a>\u00a0at checkout for 20% off your first box.<\/p>\n

    To get the most out of your box products,\u00a0make sure to check out the Members Only page<\/span><\/a>.<\/span><\/p>\n","protected":false},"excerpt":"You don\u2019t need a ton of workout equipment or a gym for an effective workout. ...","author":422344,"featured_media":171072,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[3,201],"tags":[763],"thumbnail_url":"https:\/\/static.fabfitfun.com\/magazine\/wp-content\/uploads\/2021\/07\/13145115\/jump-roping.jpg","thumbnail_url_middle_card":"https:\/\/static.fabfitfun.com\/magazine\/wp-content\/uploads\/2021\/07\/13145115\/jump-roping-386x200.jpg","formated_date":"July 21, 2021","category_name":"Fitness","category_icon":"https:\/\/d3vodd1ws13xud.cloudfront.net\/magazine\/wp-content\/uploads\/2017\/10\/10113835\/health-2.svg","author_name":"Monica Chang","trending":false,"sponsored":false,"random_color":"#7839a8","_links":{"self":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts\/170443"}],"collection":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/users\/422344"}],"replies":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/comments?post=170443"}],"version-history":[{"count":0,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/posts\/170443\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/media\/171072"}],"wp:attachment":[{"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/media?parent=170443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/categories?post=170443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fabfitfun.com\/magazine\/wp-json\/wp\/v2\/tags?post=170443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}