Build Your Bunnies! Two Week Jump Rope Workout
Jump rope is one of the best low impact ways to improve bounce, foot speed, and improve stamina. It is a common misconception that jump roping is hard on a person’s body. Because most people run heel to toe, jumping rope is actually easier on our joints because it forces us onto our mid-foot and our joints stay stacked over one another the entire time. In turn, this can assist in becoming a mid-foot runner, which is exceedingly better for your body than being a heel-striker.
Jump rope is one of the best low impact ways to improve bounce, foot speed, and improve stamina. It is a common misconception that jump roping is hard on a person’s body. Because most people run heel to toe, jumping rope is actually easier on our joints because it forces us onto our mid-foot and our joints stay stacked over one another the entire time. In turn, this can assist in becoming a mid-foot runner, which is exceedingly better for your body than being a heel-striker.
Reap the benefits of this two week program by using it as a warm up to whatever training you have planned that day.
Week 1
Day 1
5 Rounds (5 Minutes)
20 Seconds Single Unders
20 Seconds Skip Steps
20 Seconds Two Feet Alternating
Day 2
4 Rounds (6 Minutes)
30 Seconds Single Unders
30 Seconds Skip Steps
30 Seconds Two Feet Alternating
Day 3
2 Rounds (2 Minutes)
20 Seconds Single Unders
20 Seconds Skip Steps
20 Seconds Two Feet Alternating
3 Rounds (4 Minutes)
20 Seconds Scissor Hops
20 Seconds Two Feet Alternating
20 Seconds Lateral Hops
20 Seconds Two Feet Alternating
Week 2
Day 1
3 Rounds (3 Minutes)
20 Seconds Single Unders
10 Seconds Double Unders
20 Seconds Skip Steps
10 Seconds Double Unders
3 Rounds (4 Minutes)
20 Seconds Scissor Hops
20 Seconds Two Feet Alternating
20 Seconds Lateral Hops
20 Seconds Two Feet Alternating
Day 2
2 Rounds (3 Minutes)
30 Seconds Single Unders
15 Seconds Double Unders
30 Seconds Skip Steps
15 Seconds Double Unders
4 Rounds (4 Minutes)
30 Seconds Three Step (right)
30 Seconds Three Step (left)
Day 3
2 Rounds (3 Minutes)
30 Seconds Single Unders
15 Seconds Double Unders
30 Seconds Skip Steps
15 Seconds Double Unders
4 Rounds (4 Minutes)
30 Seconds Three Step (right)
30 Seconds Three Step (left)
1 Rounds (1 Minute)
30 Seconds Double Unders
30 Seconds Skip Steps
30 Seconds Double Unders
Make sure to super charge the benefits of this workout by also using the following mobility hacks to keep all the tissues of your lower leg happy. Click the image below for videos and descriptions of all three!
