compound · Cardio
Jump Rope
Jump Rope is a compound cardio movement for calves, using Jump Rope. It also works shoulders and forearms. 5 sets of 60-120s, 1 min rest.
- Primary muscle
- Calves
- Equipment
- Jump Rope
- Difficulty
- Beginner
- Sets and reps
- 5 × 60-120s
- Rest
- 45s
- Force
- push
How to do it
- 1Set up
Rope handles at armpit height when you stand on the middle of it.
- 2The cue that matters
Wrists turn the rope, not the arms - jump an inch off the floor, no higher.
- 3Work it
5 sets of 60-120s, resting about 1 minute between them.
Muscles worked
Calves does most of the work. Shoulders and forearms take the rest.