Serious jump rope CARDIO CONDITIONING

For my clients that want different types of cardio conditioning, I give them jump rope intervals. Beginners start with a 1:1 ratio, one minute jump one minute rest. Start with a basic jump pattern, two feet off the floor. As they feel comfortable with the movement, ask them to hop on one foot for 8 counts, then switch to the other side. Have them alternate for a total of one minute. Another variation I like to add is the jump-squat combo. Have them jump the rope, but squat as they are bringing the rope around for a second time. This makes for an interesting class environment as everyone encourages each other! For more advanced levels, the circuit is at 3-5 minute intervals with one minute rest in between.

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