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BabyGains
Strong · 6-8+ yrscardio

Rope Warrior

Grab a rope and become a WARRIOR! Jump rope builds cardio, coordination, and toughness. SKIP LIKE A CHAMP!

7 min·6 exercises·25 gains·Rope
Basic Jump Rope
Move 130s

Basic Jump Rope

Two feet together, jump over the rope! Find your rhythm — bounce bounce bounce! Stay on your toes!

Basic Jump Rope Start
Start
Basic Jump Rope Move
Move
Basic Jump Rope Hold
Hold
Basic Jump Rope Done
Done
Single Leg Hops
Move 220 reps

Single Leg Hops

Jump rope on ONE FOOT! 10 on the right, 10 on the left. This is PRO level!

Single Leg Hops Start
Start
Single Leg Hops Move
Move
Single Leg Hops Hold
Hold
Single Leg Hops Done
Done
High Knee Skips
Move 320s

High Knee Skips

Bring those knees UP HIGH while jumping rope! Like running in place but over a rope!

High Knee Skips Start
Start
High Knee Skips Move
Move
High Knee Skips Hold
Hold
High Knee Skips Done
Done
Speed Round
Move 430s

Speed Round

How many jumps in 30 seconds? Count them! That's your PR — beat it NEXT TIME!

Speed Round Start
Start
Speed Round Move
Move
Speed Round Hold
Hold
Speed Round Done
Done
Criss-Cross
Move 510 reps

Criss-Cross

Cross your arms while jumping! This takes PRACTICE but once you nail it — you're a ROPE WARRIOR!

Criss-Cross Start
Start
Criss-Cross Move
Move
Criss-Cross Hold
Hold
Criss-Cross Done
Done
Double Under Attempts
Move 65 reps

Double Under Attempts

Swing the rope FAST and try to get it under your feet TWICE per jump! The ULTIMATE rope trick!

Double Under Attempts Start
Start
Double Under Attempts Move
Move
Double Under Attempts Hold
Hold
Double Under Attempts Done
Done
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