5-Day Summer Jump Rope Challenge: Day 1

Day 1 of the 12 Minute Athlete 5-Day Summer Jump Rope Challenge is here!

We hope you’re excited to learn some new skills and challenge yourself with some awesome jump rope workouts this week.

During the next five days, we’ll be learning a new jump rope style each day. Then we’ll give you guys a HIIT workout that will include your brand new skill.

By taking this challenge, you’ll have the chance to win a Crossrope Plus Set. You can find all the details about why we love these jump ropes in our challenge announcement post.

You can also get 10% off of all Crossrope gear from now until August 5th with code 12MINCROSS!

Today we’re going to be focusing on criss-cross feet jumps. Here’s everything you need to know about them:

Criss-Cross Feet Jumps

Here’s how to do criss-cross feet jumps:

  • Hold a jump rope behind you with both hands
  • Before each jump, cross your legs and then resume your normal position for your next jump
  • Build up speed and try to jump your legs further as you get more comfortable.

If you’re struggling with criss-cross feet jumps at first, try practicing the jumps without a jump rope to build the necessary coordination. It helps a lot!

Today’s Jump Rope Workout

Practice your criss-cross feet jumps and get the hang of them, then give the following workout a try:

Workout instructions: Set an interval timer for 18 rounds of :10 and :30 intervals. Rest on the :10 ones, then work as hard as you can on the :30 ones. Rotate through all six exercises three times.

1. Criss-cross feet jumps w/ Jump Rope
2. Push up plank jumps
3. Snowboarder jumps
4. Single unders
5. Side lunges
6. V up In/outs

Push hard and remember to share pictures and videos of your workouts on Instagram or our Facebook group!

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