By Jenn
Apr 20, 2020

Jump Rope and Legs Workout: 16 Minute Blast

Jump Rope and Legs Workout

Jump rope is a fantastic way to workout and burn calories.  It improves cardiovascular fitness, strengthens bones, improves coordination and balance and is a fun way to challenge yourself during your workouts.

This 16 minute jump rope workout consists of 10 moves; one jump rope exercise followed by a bodyweight exercise each for the duration of 45 seconds with two rounds. 

If you don’t have a jump rope then don’t worry, you can always mimic the action as if you had one in your hands. 

The main moves for the workout are listed just below.  If you have any trouble with the exercises then I have listed modifications too, just in case you need them.

#1. Jump Rope – Basic Bounce

Stand up tall with your core tight and shoulders back.  Start with the jump rope behind you and then swing the rope over your head.  When the rope passes your eyes jump up and allow the rope to pass under your feet.  Arms and wrists should be relaxed and down by your side.  You may find that doing a double bounce is easier for you and if that’s the case then do that.  Continue to jump up and down until you hear the timer.

To modify the move if you don’t have a jump rope, mimic the move by jumping up and down on the spot.

#2. Bodyweight Squat

Start with your feet hip width apart and your knees above your ankles.  With your chest up and your spine straight, squat your bum out and down towards the back and go as low as you can without compromising your form.   Try to imagine there is a chair behind you that you are trying to sit on before coming back up to standing.

To modify, place your hands on your knees as you squat down for support.

#3. Jump Rope Jacks

Stand up tall with your core tight and shoulders back and start with the jump rope behind you and your feet together.  Jump your feet out to the side and pass the rope under your feet in this movement.  Then jump back into the center and jump again.  Repeat the movement as if you are doing a jumping jack but with the skipping rope.

To modify without a rope perform normal jumping jack legs and mimic the rope in your hands.

#4. In & Out Sumo Squats

Start low with your feet out at 10 to 2 and wider than your hips.  Put your bum down and keep your chest up.  Jump your feet into the center and then back out to the side again whilst keeping your ankles over your knees.  Try to stay low the entire time.

To modify, remove the jump and perform a normal sumo squat with your feet at 10 and 2.  Feet should be wider than hip width and your knees over your ankles.  Squat up and down whilst keeping your chest up.

#5. Front Straddle

Stand up tall with your core tight and your shoulders back.  For this move your feet are alternating going forwards and backwards.  When the rope passes your eyes jump the rope with one foot in front then as you bring it behind you swap the feet round and jump the rope again.  Keep on performing the alternating feet until you hear the timer.

To modify, jump the feet forwards and backwards without the rope,  Stay nice and light on your feet and keep your core tight.

#6. Alternating Forward Lunge

Start with your feet together then lunge forwards on one leg so that your knee is over your ankle and at 90 degrees or as low as you can go.  Use that supporting leg to push back to standing then repeat on the other side.  Keep your chest up and core tight.

To modify lunge forwards and use your hands for support on your knee.  Do not lunge all the way down to a 90 degree angle if you feel that your range of motion or knees will not allow you to do so.  Just do the best you can.

#7. Side Straddle

Stand up tall with your core tight, your shoulders back and your feet together.  Start with the rope behind you, take it over your head and jump your feet to the side.  As the rope passes under your feet jump across to the other side and repeat.

To modify the move, jump from side to side with your feet together and your core tight.

#8. Alternating Side Lunge

Start in center position whilst standing up straight and your core tight.  Lunge across to one side so that your knee is over your ankle and the other leg is straight.  Try to go nice and low so that your knee is at a 90 degree angle and your bum is out the back and keep your chest up.

To modify, perform the same movement but use your hands for support by placing them on your knees as you go down into the side lunge.

#9. Jump Rope Butt Kicks

Stand up straight with your shoulders back and your core tight.  Start with the rope behind and swing it over the top of your head.  Kick one foot up behind you like you are trying to kick your bum as you jump the rope.  When you take the rope overhead and jump, lift the other leg and repeat the alternating feet.

To modify, kick your alternating feet up towards your bum without the rope.  Make sure you keep your chest up and shoulders back with your core tight.  You can always put your hands behind you, and rest them on your bum as a guide for your heels. 

#10. Good Morning Variation

Stand with your legs hip width apart and your legs straight with soft knees and core tight.  Bend your torso at your hips so that you keep your chest up and your back flat.  Try to think that someone is trying to throw a piece of popcorn down your top so that your chest stays up and you do not bend your back.  Another option would be to look up into the corner of the room whilst you move up and down.   Squeeze your core and stand up straight on each repetition.

To modify, bend your knees a little and do not bend all the way down making sure that you keep your chest up with your back flat.

Workout With Me – Jump Rope & Legs Workout

If you have any questions or suggestions about the workouts then please do not hesitate to get in touch.  I’d love to hear from you.  Also if you like this workout then please check out my other workout posts.

For any workout music to motivate you when you exercise then head over to my Spotify for some tunes. 

Do you want to get started on your path to health and wellness?  Check out my 1-2-1 online coaching packages and programs.

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