Jump Rope Routine

Gosh skipping brings back so many childhood memories, our kids love it and I’m still learning to improve and crack the coordination code 😆 by focusing just on my feet not what I’m cooking for dinner tonight, did I put a load of washing in and whatever else is running through my mind.

It’s also of the greatest ways to increase your cardiovascular health not to mention it;

  • Burns Major Calories
  • Improves Bone Density
  • Improved Breathing Efficiency
  • Decreases Foot and Ankle Injuries
  • Improves Coordination
  • Completely Portable and Fun
  • Improves Cardiovascular Health
  • Makes You Smarter


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FAILURE is not the opposite of success. It is PART of success 💪🏼 Never give up. I’m not an experienced skipper 😆 but I never give up, so third time lucky I got into the swing of things and a little “un-coordinated” rhythm happening. Get out of your comfort zone today and give things a go, that you would normally dismiss. Try skipping for 30 seconds x5 reps, that’s all it took for my pre-workout warm up. My heart was racing and sweat 😅 was beading off me. Some of the fitness benefits of skipping include: Cardiovascular fitness. Leg strength. Stamina. Coordination. Bone strength. Balance. Agility. Full body workout. I’ll get smoother next time 😎 Happy #FridayFitness 👟 tag a friend who needs a spring in their step today!!! XxDani

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My Friday fitness feature is David from Runners Blue Print sharing his favorite jump rope routines:

Forward jump (basic jump)

Swing the rope over your head and jumps over it with both feet on every rotation. Make sure you’re not jumping too high, just high enough to clear the rope.

Continue for one to two minutes, then recover for 30 seconds before moving to the next exercise.

Alternate-foot Jump

Instead of hopping over the rope, alternate the feet as if running in place. Stay on the balls of the feet the entire time. Continue for one to two minutes to finish one round.

Side-to-side Jumps

While opting for the basic jump, jump a few inches from side to side, using both feet. Continue for one minute to finish one round.

Double Jump

Jump high enough in the air, or swing it fast enough, to pass the rope under the feet twice before landing. Continue for 30 to 60 seconds to complete one set.

Single Foot Hops

Start hopping over the jump rope with the right foot for 30 seconds, then switch to the left foot and repeat. Be sure to switch sides without stopping.  Aim for one-minute hops on each foot.

So go on grab a skipping/jump rope and bring back som childhood memories back build strength, and increase overall muscle tone. 

Happy Friday!


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