compound · Cardio
Double Unders
Double Unders is a compound cardio movement for calves, using Jump Rope. It also works shoulders and forearms. 5 sets of 20-50 reps, 1 min rest.
- Primary muscle
- Calves
- Equipment
- Jump Rope
- Difficulty
- Advanced
- Sets and reps
- 5 × 20-50 reps
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Slightly longer rope than for singles, elbows tight to the ribs.
- 2The cue that matters
One slightly higher jump, two fast wrist turns. Do not tuck the knees.
- 3Work it
5 sets of 20-50 reps, resting about 1 minute between them.
Muscles worked
Calves does most of the work. Shoulders and forearms take the rest.