5-Day Summer Jump Rope Challenge: Day 2

Welcome to day 2 of the 12 Minute Athlete 5-Day Summer Jump Rope Challenge!

Are you excited to learn some new skills and challenge yourself with some awesome workouts this week? We sure hope so!

During this challenge, 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.

If you missed yesterday’s post and workout, check it out here: 5-Day Summer Jump Rope Challenge: Day 1

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 front to back jumps with jump rope. Here’s everything you need to know about them:

Front to Back Jumps

Here’s how to do front to back jumps with a jump rope:

  • Stand with your feet slightly apart while holding a jump rope behind you
  • Jump forwards and backwards continuously while jumping over the rope
  • Start off with short jumps, then progress onto longer jumps.

Today’s Jump Rope Workout

Practice your front to back jumps, 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. Burpees
2. Front to back jumps w/ jump rope
3. Jump lunges
4. Criss-cross feet jumps w/ jump Rope
5. Burpee lateral jumps
6. Plank hip dips

Give it your all! Remember to share pictures and videos of your workouts on Instagram or our Facebook group!


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