Jumping rope is one of my favorite – and one of the best – workouts! So it didn’t surprise me at all when folks started commenting about how much they loved watching a jump rope video I recently shared titled 18 Jump Rope Exercises to Skip Yourself Fit. In fact, countless people expressed that they loved the video so much that they wanted to start jumping rope, too! Only problem was, many of these same people said they felt just a wee bit intimidated by some of the exercises I shared in the last video, and thus wanted to know if I had any videos catering to more beginner level jumpers. To which I replied – of course!
Two things to remember when jumping rope:
Plenty of people twist an ankle or tear a muscle running if they just lace up their shoes and start sprinting down the block without warming up.
Jump rope is no exception.
Here are some warm-up tips you can use to activate your muscles and loosen up your joints before a jump rope workout.
Resistance bands. Use these to do duck walks and bodyweight squats on your toes.
Loaded calf raises. Do 3 sets of 10 reps with the bands or a weight in one hand.
Foam roller. Roll out your legs and hips with a foam roller.
Lacrosse ball. While standing, place one foot on a lacrosse ball to loosen it up.
Lastly, to get your whole body prepped for your jump rope workout, we recommend our dynamic warm-up routine:
20 Jumping Jacks
5 Front Lunges (each leg)
Complete this little mini-circuit 3 times. That combined with 20 minutes of jumping rope and you’re all set for the day!
We encourage you to be active each day, but some times that means taking a day off.
Especially when you’re starting out, we recommend taking 1-2 full days off from jump rope workouts.
It’s easy to get caught up in a fun, new program, but if you overdo it by jumping rope 20-30 minutes a day, every single day, your body can’t recover and you increase your chance of getting hurt.
Rest also means getting enough sleep. Everyone is different, but it’s highly recommended by the National Sleep Foundation that 7-9 hours of sleep is ideal for adults.
Besides getting sufficient rest, be sure to eat nutrient-rich foods and stay hydrated.
So without further ado, I’d like to share Part 2 of my easy-breezy 6 minute Jump Rope Workout, specially made for all the newbie jump ropers out there who want to learn how to master a few basic jump rope moves, while also having a ton of fun and getting in a good workout. Enjoy the video!
Dr. Phoenyx Austin, M.D. is a certified Sports Medicine Specialist and the creator of Dr. Phoenyx brand nutritional supplements for Healthy Hair and Fit Body. Follow Dr. Phoenyx on her website and YouTube channel for fitness, natural beauty and healthy living tips.