Altus: High Speed Jump Rope

Jumping rope is a great toning and cardiovascular workout. Start slow, take your time, and get enough rest between exercises to re-energize your body. The following is a suggested routine that will help you get the most from your jump rope workout, and have fun doing it:

• Perform one jump rope exercise for 30 seconds to a minute.
• Rest for a few seconds, or until your body feels re-energized.
• Perform the next jump rope exercise for 30 seconds to a minute.
• Rest for a few seconds, or until your body feels re-energized.
• Perform the next jump rope exercise, and so on.
• For beginners, follow the above pattern for 10 minutes. As you progress, work your way up to 20 to 30 minutes for an intense workout.

For the first couple of exercises, turn the rope slowly to warm up. Then gradually speed up the pace until you are performing faster moves about halfway through your workout. Then gradually slow your pace down until you are turning the rope very slowly on the last two to three exercises to cool down. Below are some fun, basic exercises to get you started, and add variety to your jump rope routine. Once you´ve mastered these moves, visit our website at www.altusathletic.com for more difficult jump rope exercises that will further help you develop coordination, tone and shape your body and give you the ultimate cardio workout.

*The baseline (also simply called "line") refers to a starting line to be used as a point of reference on feet placement and jumps. Unless otherwise mentioned, the baseline should be horizontal to your body. Only certain exercises will specifically call for a vertical baseline, which will be vertical to your body and between your feet.

*A balancing bounce is the bounce used between rope turn jumps. The balancing bounce can be a simple jump, or a more complicated movement. Some exercises call for balancing bounces, while others don´t.