Beginner Level 1

Master the Alternate-Foot Step (AFS). Practice 5 times per week, no more than 5 minutes a time. 1. 5 AFS (10 jumps) 2. 10 AFS (20 jumps) 3. 10 AFS 4. 10 AFS 5. 5 AFS

Master the Alternate-Foot Step (AFS). Practice 5 times per week, no more than 5 minutes a time. 1. 5 AFS (10 jumps) 2. 10 AFS (20 jumps) 3. 15 AFS (30 jumps) 4. 15 AFS 5. 10 AFS 6. 5 AFS

Master the Alternate-Foot Step (AFS). Practice 5 times per week, no more than 5 minutes a time. 1. 5 AFS (10 jumps) 2. 10 AFS (20 jumps) 3. 15 AFS (30 jumps) 4. 20 AFS 5. 20 AFS

Master the Alternate-Foot Step (AFS). Practice 5 times per week, no more than 5 minutes a time. 1. 5 AFS (10 jumps) 2. 10 AFS (20 jumps) 3. 15 AFS (30 jumps) 4. 20 AFS 5. 20 AFS

Master the Alternate-Foot Step (AFS). Practice 5 times per week, no more than 5 minutes a time. 1. 35 AFS (70 jumps) 2. 35 AFS (70 jumps)

Master the Alternate-Foot Step (AFS). Practice 5 times per week, no more than 5 minutes a time. 70 AFS (140 jumps)

Now that you have mastered the BS and the AFS, it's time to learn how to transition between the two without losing rhythm and timing.

Jump Rope 5-minute HIIT 20 sec Work, 10 sec Rest, 5 exercises, 2 rounds 1. BS 2. AFS 3. BS 4. AFS 5. BS

Jump Rope 5-minute HIIT 40 sec Work, 10 sec Rest, 3 exercises, 2 rounds 1. BS 2. AFS 3. BS

Jump Rope 10-minute HIIT 20 sec Work, 10 sec Rest, 5 exercises, 4 rounds 1. BS 2. AFS 3. BS 4. AFS 5. BS

Jump Rope 10-minute HIIT 40 sec Work, 10 sec Rest, 3 exercises, 4 rounds 1. BS 2. AFS 3. BS

JR 10 minutes 10 seconds rest work duration: ???? steven decides -AFS = cookies & cream -BS = choco peanut butter