1. Jumping power slams
Begin by standing with your feet at shoulder width distance, holding an end of the rope on each hand and facing the anchor. Then, you squat and from the squatting position you jump, bringing your arms with the ropes above your head. As you land back into a squat position, slam the ropes down on the ground and repeat. If you have sensitive ankles, always use an ankle sleeve when doing a jumping exercise to prevent any injuries. If you have sensitive knees it is also recommended to use knee sleeves as well during jumping exercises.
2. Alternating wide circles
Begin in a squat position with your feet at hip width distance and holding an end of the rope on each hand while facing the anchor. While on the squat position, move your arms out in a circle and bring them back in to complete the circle. When one arm is moving out, the other should be moving in and vice versa.
3. Alternating jump wave
Begin in a standing position with your feet at hip width distance and holding an end of the rope on each hand while facing the anchor. Place both hands to one side of your hip while moving into a squat position. Then, you jump and at the same time move your arms to the other side of your hip. Land back in a squat position and repeat the process for the other side.
4. Rope climbing
In this exercise, the rope is hanging down from the ceiling. Grab the rope with both hands, one above the other, and let the rope fall between your legs. Pull yourself up with your hands and grab a higher part of the rope with your lower hand. Use your feet to stay on the rope by passing it behind your leg and above your toes and standing on top of it with your other foot. Repeat until you reach the top of the rope and then climb back down in the same manner.
Recommended skipping ropes: Rogue has a variety of high quality skipping ropes that can be used for training.
Personal trainer consulted: Kavika Bolens
Contact Person Name: Kunal Jhaveri
Company Name: Bear Grips
Address: 484 Lowell Street, Ste B3, Peabody, MA 01960
Phone: (978) 817-2883