Jump rope
Cardio and calves, counted jump by jump, at a pace no other exercise reaches.
The movement
Loading the coach
How to do it
- Elbows close to your body, wrists doing the turning, not the arms.
- Small jumps, just enough for the rope to pass.
- Land on the balls of your feet, knees soft.
The two mistakes that cost you reps
- Jumping too high, which burns your calves in thirty seconds.
- Turning the rope with the whole arm instead of the wrists.
How Orusta counts it
Orusta counts each jump. At a fast cadence it drops the smoothing that would otherwise swallow reps, so a quick set is counted as accurately as a slow one.
Easier, harder
Easier
Jump without the rope, arms doing the same circles, until the timing clicks.
Harder
Double unders: the rope passes twice per jump.
What a good set looks like
100 jumps in a row without tripping is the first real milestone.