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Disclaimer
See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all
nutritional changes with your physician or a registered dietician. If you are taking any medications, you must
talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness,
or shortness of breath while exercising, stop and consult a physician.
These recommendations are not medical guidelines. This book is for educational purposes only. You must
consult your physician prior to starting this program or if you have any medical condition or injury that
contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
All forms of exercise pose some inherent risks. It is advisable that readers to take full responsibility for their
safety and know their limits. The exercises and dietary programs in this book are not intended as a substitute
for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer.
Don’t perform any exercise without proper instruction. Always do a warm-up prior to your workout session
and end with a stretching cool down segment.

Safety First
You will only get positive results from this program if you are performing the exercises correctly.
Here are a few tips for you to maximize your results:
1. Check with your doctor before starting any new exercise or diet program.

2. It may be necessary to consult a trainer if you are unsure of how to do any of the exercises. Do NOT do
exercises that you don’t understand how to do.

3. If something ‘hurts’ do not do it. You must understand the difference between muscle fatigue and injury.
Always error on the side of caution if you feel pain.

4. This program has the potential to be used with those new to fitness as well as those that are very fit. Start
off conservatively and increase intensity as you go.

5. We can ‘do it all’; however, we may need an extra day of rest between workouts so feel free to take a day of
active rest between workouts if you aren’t up to the workout. Active rest is an activity that is low intensity
calorie burning in nature such as walking.

6. Use proper exercise form and train conservatively in all workouts.

7. Always start with the easier alternative exercises if appropriate, even if you have exercised in the past. The
new exercises, and new style of movements will cause muscle soreness even from workouts you think "look
easy".

8. Do NOT do interval training more than 4 times per week.

9. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down.

10. If you have an injury, get medical attention to rehabilitate your injury before starting an exercise program.

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Table of contents
1. Introduction…………………………………………………………4
2. Why jumping rope is the best………………………………4
3. What do you do before jumping rope………………….6
4. Single unders……………………………………………………….8
5. Jump rope variations…………………………………………...10
6. Double unders……………………………………………………..12

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When You Jump Rope The Most Amazing Things Happen
This book will help you start your jump rope journey weather you're a woman,
business man or a kid.
Did you know 10 minutes of rope jumping at 120 RPM is equivalent to the same
cardio vascular benefits of

 Cycling 2 miles in 6 minutes

 Running 1 mile in 12 min

 Jogging 30 minutes

 Swimming 12 minutes

 Playing handball 20 minutes?

Why Is Jumping Rope The Best Activity You Can Do

Check out the coolest things rope jumping can and will empower you to do!
Health benefits:

 Fat loss

 Cardio and respiratory endurance

 Muscular endurance and strength

 Flexibility

 Builds strong dense bones

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 Skill improvement:
 Coordination

 Speed

 Power

 Balance

 Agility

 Timing and rhythm

Other benefits:
o Inexpensive

o Portable – you can take it anywhere

o Doesn’t take a lot of space

o Even a kid can do it

This Is What Professional Athletes & Boxers Use To Improve Their Speed
Coordination And Agility.

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What Do You Do Before Jumping Rope

A. Size the rope

1. Take the handles in your right hand.

2. Step on the middle of the rope with the left foot.

3. Pull the handles straight up against your body.

4. The cable ends (the joint between the handles and the cable) should be right
underneath your left armpit. This is the benchmark, the optimum length of
the cable.

5. For beginners the cable ends should be above the benchmark.

6. For advanced the cable ends should be below the benchmark.

7. After you have decided on the optimum length for you, trim the excess cable
and be sure you tighten the screws so they don’t come off.

Note: Before you cut (clip) the cable make sure you feel comfortable with the
length of the rope by adjusting it with the screws. The rope should clear the head
by at least 10 inches.

B. Warm up
To prevent injuries and muscle soreness, it’s best you start your jump rope
workout with a warm-up.

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1. Static Stretches
When you are planning to walk or jog outside in the winter, it’s imperative that
you perform your leg, arm and back stretches. Take some extra time to stretch
your entire body (i.e. 10 minutes). Don’t forget to stretch the hamstrings, the
quadriceps and the Achilles’ tendon.

a. Hip flexor stretch

b. Seated hamstrings and calf stretch
c. Standing calf stretch
d. Hip abductor

2. Arm Circles

Arm circles can be performed as warm up exercises if you are planning to ski or
bike. Circle your arms from one side to the other, making sure to increase the
tempo. You may also take some deep breaths raising your hands up in the air.
When you exhale, bend over and quickly move your hands towards the ground.

3. Twist Your Upper Body

To stretch your upper body, place your hands on your hips and move your
upper body from left to right, then from right to left. Try rotating your upper body
clockwise and then counterclockwise.

4. Jumping Jacks

Jumping jacks can increase your heart rate, but make sure you perform a few
stretching moves prior to these. The jumping jacks will ensure that the heart will
start pumping more blood to the muscles, so that you won’t be prone to injuries.
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Single Unders Guide

A single under is when the rope passes one time under your feet.

Without a correct single jump you cannot progress smoothly up the line to the
more advanced double under.
You have to know the basics of how to take off and land properly. That’s the key to
rope jumping: preparation.
So what you are doing here is first learning the proper basic jump. To be proficient
at the basic jump you would be doing 200 jumps of the basic bounce (jump with
feet together only). From that platform of proficiency we move up to double
unders. Not only do you have to have the basic jump down pat but you also have
to have your endurance built up too.

1. Look straight ahead and prepare to jump WITHOUT the rope

2. Relax

3. Keep your body upright

4. Push from the balls of your feet and don’t jump to high. That’s where people
mess up. Just a little push off from the balls of your feet.

5. Jump off the balls of your feet

6. Don’t jump too high

7. Land on the balls of your feet

8. Do 10 jumps in a row keeping your head up, relaxed upper body, jumping off
and landing on the balls of your feet.

9. Build up to 200 jumps without tripping.

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 10. Turn the rope more from your wrists.
Now using the rope
1. Now get the rope and do the exact same steps 1 to 7 above but use your
rope now.

2. OK now that you have jumped a few times with the rope do all of the
following steps.

3. Relax

4. Look ahead

5. Jump off the balls of your feet

! Tip: Google jump roping and watch videos of how to correctly jump. They might
give you an idea on how your body should look and do while exercising

10. The best way to learn how to do basic jump roping is to jump in front of a full-
length mirror. That way you can see what you are doing without having to look
down. Always look forward!

Don’t try to build up to 200 jumps in one day. Be nice to yourself … build up bit by
bit 

Remember that you are also building up your endurance at the same time. If you
are a beginner at jumping rope you will kill yourself by trying to advance from 2
jumps to 200 in a day.
Surface - sufficient absorption to reduce risk of lower body injuries. Choose
smooth so that you don't destroy the rope.
Training gear you normally wear while exercising. Cross training shoes & outfit. If
you exercise 3-5 days/week for 10 minutes you should see the results coming.

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Keep it Fun With These Variations!

1. Wide Feet
Instead of keeping your feet together under your hips, soften your knees and take
your feet into your squat width. Have fun with this one! It’s oddly demanding.

2. Skip, a.k.a. The Boxer

Instead of hopping with both feet together, you do that badass boxer shuffle from
side to side. It’s the epitome of floating like a butterfly (M. Ali, you will always be
the baddest of badasses.), if butterflies got out of breath floating. (See video below
#3 for demo.)

3. Jog in Place / High Knees

Just like it sounds — only harder! Jog in place while spinning the rope beneath
your feet. Once you have the pattern, you can make it more challenging by lifting
your knees up high in the front and landing on your toes. (See video demo.)

4. Single-Foot Hops
Single-foot hops are great for strengthening each leg independently, and once
you’ve got the knack, you can try fun patterns: three left, three right… five right,
one left for 10 rounds, then switch… whatever it takes to keep you thinking and
hopping.

5. Slalom
With your knees soft and feet together, hop side to side, like you’re skiing down a
mountain. With your jump rope. ‘Cause you doesn’t ski with a jump rope?!

6. Front-and-Back
Similar to the Slalom, but instead of jumping side to side, you hop front to back,
like a bunny that can’t make up his mind. And now gratuitous giant bunny

7. Jumping Jack
On alternating hops, jump your feet apart and together, apart and together.

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8. Criss-Cross
Similar to the jumping jack, but when your feet come back together, cross one foot
in front of the other. It doesn’t sound like a big deal, but it works the inner thigh
like crazytown. Plus, it’s fun.

9. Alternating Feet
Take those single-foot hops from #4 above and alternate with each spin of the
rope. It’s kind of like patting your head and rubbing your tummy, but you’ll get it
eventually.

10. Scissors Split

On each hop, shoot one foot back and one foot forward, kind of like a lunge. Then
on your next hop, reverse your feet.

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Double Unders Guide

The main reason why people cannot do double unders is because they can’t do a
single jump correctly. So if you’re not ready go back to single unders basics and
view that chapter again.

.
The secret to doing many double unders is mastering single
unders .

OK now that you can comfortably do 200 basic jumps you can advance to double
unders.

1. Start jumping your nice smooth single jumps…. controlled, body posture is
straight up and down, looking ahead, good rhythm going with the rope, good
timing.

2. Now you are going to add in a higher jump. Still from the balls of your feet
just jump slightly higher than you were before. You are not doing a double
under yet…you are building up to that.

3. So practice doing your jumps with your rope and jumping your feet a bit
higher than you were before.

4. Do 10 of those and then build up to 40 in a row.

5. Now that you are comfortable with the new higher jump, you are simply
going to double the speed of turning the rope.

6. You are going to DOUBLE the speed of the rope turning.

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 7. Don’t try to do 10 of these at once. Just jump singles and put in a double
every so often.

8. So jump a few singles and then do a double.

9. Remember NOTHING changes from single to double jump except the height
of your jump and the speed you are spinning the rope. That’s it. Everything
else you learned here and practiced stays the same.

10. OK now keep practicing until you get the feel of doing singles and then
doubles.

11. Final step is to do 10 double unders in a row.

12. Then build up to 100 double unders in a row. CONGRATULATIONS!

REMEMBER: The key to learning double unders is practice, practice, practice of the
basics.

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