Jump rope (basic bounce)
- Basic
- Jump rope
Low hops on the balls of your feet, wrists turn
Muscles worked
- Primary:
- Calves
- Secondary:
- Core
How to do it
- Hold the handles at hip height with your elbows tucked in.
- Turn the rope with your wrists and hop 2-3 cm, landing on the balls of your feet.
- Keep a steady rhythm for the prescribed time.
Common mistakes
- Jumping too high and gassing out in 30 s.
- Turning with the whole arm instead of the wrists.
Tips
- Great warm-up: 2-3 min raise the heart rate and wake up the ankles.
- If you keep tripping, do sets of 30 skips with 15 s rest.