Jump rope

How to do it

1. Set upStand tall with your hands at your hips as if holding a rope.
2. MoveHop on the balls of your feet, small and quick, while your wrists turn the imaginary rope.
3. Watch forJumping high. Two or three centimetres is all a rope needs.

Easier or harder

Easier

Step from foot to foot instead.

Harder

Fast feet.

What it works

Muscles

Cardio, Quads, Calves

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• Out-out in-in quick feet jumps
• Bodyweight thrusters
• In + out squat pulses
• Squat jumps
• Tuck jumps
• 1 squat + 1 squat jump