Don't have a jump rope? Go get one. They cost less than $10 at your local sporting goods store. Avoid the cheaper plastic ropes and go with the beaded or leather options. Since the chart at the bottom of this post to determine what length you should use.
Why Jump Rope?
Jumping rope is an excellent total body exercise. It strengthens your legs and builds muscular endurance in your arms while provide an elevated heart rate. It is easy to learn and you will get better at it every time to do it. I have countless clients who couldn't jump at all when they started and now they are easily doing 200+ in 2 minutes. Our Boot Camp record is 296 in two minutes if you want something to set an aggressive goal.
Where to jump rope?
Don't let the excuse of cold weather stop you. You can jump rope 1) at your gym, 2) in your garage, 3) in your living room (if you want to protect your carpeting put a small throw carpet down), 4) in your basement.
Don't let the excuse of cold weather stop you. You can jump rope 1) at your gym, 2) in your garage, 3) in your living room (if you want to protect your carpeting put a small throw carpet down), 4) in your basement.
The Challenge
Here is your month-long Jump Rope challenge to get you to be a superior jumper.
Feb 1 - Feb 4
Tuesday - Do as many jumps as possible in 2 minutes. Record your result. A jump only counts if the rope passes under your feet. If you catch the rope on your toe and it does pass under your feet it doesn't count. I don't care if you jumped.
Wednesday - 10 rounds or tabata jumps. Do as many as you can in 20 seconds then rest for 10 seconds. That is one round. Repeat for a total of 10 20sec/10sec sets.
Here is your month-long Jump Rope challenge to get you to be a superior jumper.
Feb 1 - Feb 4
Tuesday - Do as many jumps as possible in 2 minutes. Record your result. A jump only counts if the rope passes under your feet. If you catch the rope on your toe and it does pass under your feet it doesn't count. I don't care if you jumped.
Wednesday - 10 rounds or tabata jumps. Do as many as you can in 20 seconds then rest for 10 seconds. That is one round. Repeat for a total of 10 20sec/10sec sets.
Thursday - Maximum jumps in 2 minutes. Record your results. If you are under 100 you are a beginner, under 200 you are intermediate, and over 200 you are advanced.
Friday - Beginner - Do 100 jump ropes, Intermediate - 250 jump ropes, Advanced - 500 jump ropes.
Feb 5-6 - off days
Feb 7 - Do as many jumps as you can in 5 minutes. Record your total.
Feb 8 - 5 minutes of Jumping Jack Jump Ropes. Move your feet out and in like a jumping jack alternating your landing on each jump.
Feb 9 - 10 rounds of tabata jumps. Record the fewest number you get in any one round as your score.
Feb 10 - Do as many as possible in 2 minutes. Record your total.
Feb 11 - Beginner - 150 jump ropes, Intermediate - 400 jump ropes, Advanced - 750 jump ropes
Feb 12 and Feb 13 - Off days
Feb 14 - Happy Valentine's Day. Do as many jumps as you can in 5 minutes. Record your total.
Feb 15 - 5 minutes of single-foot Jump Ropes. Jump on one foot for 25 repetitions then switch to the other foot.
Feb 16 - 10 round of tabata jump ropes doing the odd numbered rounds on your left foot and even numbered rounds on your right foot.
Feb 17 - Spend 5 minutes trying to do cross overs or double unders.
Feb 18 - Beginner - 200 jump ropes, Intermediate - 500 jump ropes, Advanced - 1000 jump ropes.
Feb 19 and Feb 20 - Off days
Feb 21 - Do as many as you can in 2 minutes. Rest one minute. Do another 2 minute test.
Feb 22 - 5 minutes or single-foot Jump Ropes. Jump on one foot for two repetitions then switch smoothly to the other foot for two repetitions and continue.
Feb 23 - 10 rounds of tabata jump ropes using the alternating two repetition method from the previous day.
Feb 24 - Off day.
Feb 25 - Beginner - 250 jump ropes, Intermediate - 600, Advanced - 1200
Feb 26 and Feb 27 - Off days
Feb 28 - Do as many as possible in 2 minutes. Record your result. Compare to the Feb 1st result and celebrate your awesomeness!!
Friday - Beginner - Do 100 jump ropes, Intermediate - 250 jump ropes, Advanced - 500 jump ropes.
Feb 5-6 - off days
Feb 7 - Do as many jumps as you can in 5 minutes. Record your total.
Feb 8 - 5 minutes of Jumping Jack Jump Ropes. Move your feet out and in like a jumping jack alternating your landing on each jump.
Feb 9 - 10 rounds of tabata jumps. Record the fewest number you get in any one round as your score.
Feb 10 - Do as many as possible in 2 minutes. Record your total.
Feb 11 - Beginner - 150 jump ropes, Intermediate - 400 jump ropes, Advanced - 750 jump ropes
Feb 12 and Feb 13 - Off days
Feb 14 - Happy Valentine's Day. Do as many jumps as you can in 5 minutes. Record your total.
Feb 15 - 5 minutes of single-foot Jump Ropes. Jump on one foot for 25 repetitions then switch to the other foot.
Feb 16 - 10 round of tabata jump ropes doing the odd numbered rounds on your left foot and even numbered rounds on your right foot.
Feb 17 - Spend 5 minutes trying to do cross overs or double unders.
Feb 18 - Beginner - 200 jump ropes, Intermediate - 500 jump ropes, Advanced - 1000 jump ropes.
Feb 19 and Feb 20 - Off days
Feb 21 - Do as many as you can in 2 minutes. Rest one minute. Do another 2 minute test.
Feb 22 - 5 minutes or single-foot Jump Ropes. Jump on one foot for two repetitions then switch smoothly to the other foot for two repetitions and continue.
Feb 23 - 10 rounds of tabata jump ropes using the alternating two repetition method from the previous day.
Feb 24 - Off day.
Feb 25 - Beginner - 250 jump ropes, Intermediate - 600, Advanced - 1200
Feb 26 and Feb 27 - Off days
Feb 28 - Do as many as possible in 2 minutes. Record your result. Compare to the Feb 1st result and celebrate your awesomeness!!
What Size Should You Use?
Under 5 ft tall = 7' jump rope
5' to 5'6" tall = 8' jump rope
5'6" to 6' tall = 9' jump rope
Over 6' tall = 10' jump rope
If you have questions, email me at paul@activepersonalfitness.com.
Happy jumping,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
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