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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Weekend Workout: Jump Rope Overload

Today, we have something a little different for you. It's a progression-based jump rope workout that gets harder as you go, but not in the traditional sense. The exercises themselves actually get tougher - you'll start with easier skips and finish with more difficult variations.


Other than that, it's pretty straightforward. Do round 1, then take a 60-90 second rest. Do round 2, then take another 60-90 second rest. Continue this pattern until you finish round 4. If you're not totally worn out, run through it again!


You can see what each of the rope skips looks like in the first three minutes of this video: 


Round 1

Basic Single Under x60 seconds

Boxer Step x60 seconds


Round 2

Side to Side x30 seconds

Front to Back x30 seconds

Cross Step x30 seconds


Round 3

Sprint x30 seconds

High Knee x30 seconds

Sprint x30 seconds


Round 4

Twister x30 seconds

Scissor Step x30 seconds

Single Foot x15 seconds per side