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Estimated Calories Burned:
118-246

Equipment Needed:
Jump Rope

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Speed Ropes
02 - S2S High Knee Ropes
03 - Criss-Cross Skips
04 - 1-2 Double-Unders
05 - 3-Way Jump Ropes
06 - Calf Ab Hops
07 - Freestyle Ropes
08 - Hip Twist Skips
09 - Deep Lunge Ropes
10 - High-Low Jumps
11 - Jump Jack Skip
12 - Reverse Ropes
13 - 180 Jump Ropes
14 - F2B Sprint Ropes
15 - High Speed Ropes

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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