WOW MOM Jump rope 10 min 22 sec Work, 10 sec Rest, 6 exercises, 3 rounds 1. W (BS) 2. O (BS) 3. W (BS) 4. M (SS) 5. O (HS) 6. M (SS)
Intermediate Level 2: Workout 2
Intermediate Level 2: Workout 3
Jump Rope: 10 minutes Go Fish 32 sec Work, 10 sec Rest, 7 exercises, 2 rounds 1. Swordfish 2. Goldfish 3. Angelfish 4. Shark 5. American Eel 6. Stingray 7. Sea Horse
Intermediate Level 2: Workout 4
Jump Rope 10 minutes: 1,2,3,4,5,6,7,8,9,11,12 40 sec Work, 10 sec Rest, 12 exercises, 1 round 1. BS 2. SS 3. HS 4. BS 5. Twister 6. Forward Shuffle 7. Bell Jump 8. X foot Cross 9. Backward Shuffle 10. ...[Read More]
Intermediate Level 2: Workout 5
10 minutes Jump Rope Steven will randomly select numbers and techniques 35 sec Work, 10 sec Rest, 7 exercises (words), 2 rounds 1. 7 BS 2. 3 SS 3. 8 Twister 4. 6 Forward Shuffle 5. 1 Bell Jump 6. 9 HS ...[Read More]
Intermediate Level 2: Workout 6
10 Minute Jump Rope: "spelling bee" 40 sec Work, 10 sec Rest, 12 exercises (words), 1 round 1. Fard 2. Furphy 3. Snool 4. Chooch 5. Ish 6. Porb 7. Woot 8. Wenis 9. FOMO 10. Fleek 11. Qi 12. Doobie
Intermediate Level 2: Workout 7
Jump Rope 10 minutes: Steven will pull letters or numbers out of a hat. 25sec Work, 5 sec Rest, 10 exercises, 2 rounds
Start Here: Dynamic Progressions
Congratulations on mastering static rope jumping. Now we will get dynamic! Watch the demonstration, and then practice the progressions with me! Things are getting super FLEEK!
Intermediate Level 1: Workout 1
Jump rope 10 min (Forward and backward motions only) 20 sec Work, 10 sec Rest, 10 exercises, 2 rounds 1. →BS ←BS 2. →BS ←Side Straddle 3. →AFS ←Side Straddle 4. →HS ←BS 5. →Side Straddle ←Side Straddl ...[Read More]
Intermediate Level 1: Workout 2
Jump rope 10 min (Forward and backward motions only) 20 sec Work, 10 sec Rest, 10 exercises, 2 rounds 1. →BS ←BS 2. →BS ←Side Straddle 3. →AFS ←Side Straddle 4. →HS ←BS 5. →Side Straddle ←Side Straddl ...[Read More]
Advanced: Workout 1
Jump Rope 10-minute HIIT 25 sec Work, 5 sec Rest, 10 exercises, 2 rounds 1. BS 2. AFS 3. Side Straddle (SS) 4. 8 BS 1 PJ 5. Running forward AFS → SS backward → 1 PJ and repeat 6. See 5 7. See 5 8. See ...[Read More]
Intermediate Level 1: Workout 3
Jump rope 10 min (diagonal motions only) 20 sec Work, 10 sec Rest, 10 exercises, 2 rounds 1. →BS ←BS 2. →AFS ←AFS 3. →Side ←Side Straddle 4. →HS ←HS 5. →full twister ←full twister 6. → Skiers ← Skiers ...[Read More]
Advanced: Workout 2
Jump Rope 10-minute HIIT 20 sec Work, 5 sec Rest, 6 exercises, 4 rounds 1. BS 2. 8 BS 1PJ 3. 4 BS 1 PJ 4. 8 BS 2 PJ 5. 4 BS 2 PJ 6. 4 BS 4 PJ Foam Roll and Stretch