Rope Jumping
The Rope Jumping is a intermediate none (bodyweight) exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentNone (Bodyweight)
LevelIntermediate
How to do the Rope Jumping
- Hold an end of the rope in each hand.
- Position the rope behind you on the ground.
- Raise your arms up and turn the rope over your head bringing it down in front of you.
- When it reaches the ground, jump over it.
- Find a good turning pace that can be maintained.
- Different speeds and techniques can be used to introduce variation.Rope jumping is exciting, challenges your coordination, and requires a lot of energy.
- A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.