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Ultimate Jump Rope Workouts — Beginner Jump Rope Workout

EXERCISE DESCRIPTION
Superman Lie face-forward on the ground with arms and legs extended. Raise arms and legs, then lower down. Repeat 10 times.
Bird dog Get on your hands and knees and extend one arm forward. At the same time, extend the opposite leg back, then lower both. Repeat 10 times.
Basic jump rope Jump rope for one minute. Rest for 30 seconds.
Skier jump Jump side to side while jumping rope for one minute. Rest for 30 seconds.
Bell jump Jump forward and backward while jumping rope for 1:30 minutes. Rest for 30 seconds.
Skier jump Jump side to side while jumping rope for 1:30 minutes. Rest for 30 seconds.
Bell jump Jump forward and backward while jumping rope for two minutes. Rest for 30 seconds.
Basic jump Jump rope for one minute.
Marching twist As you stand with arms bent in front of you 90 degrees at the elbow, raise your right knee and twist your torso so your left elbow meets your right knee. Lower and repeat on opposite side, keeping a marching pace. You may want to hop with your bottom foot to keep your momentum. Repeat 20 times.
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