Epic Jump Rope Double Under Workout [Episode 63]

Yo! I've got one beautiful jump rope workout lined up for you this week. It's a slightly challenging combination of exercises, but I think you can handle it.

One way or another, it will give you something to work towards and it will help you build epic endurance along the way.

As usual, no gym is required. All you need for this one is a jump rope, a timer, and a little bit of space to work with. Let's do it.

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Jump Rope Double Under Workout

Here's what you need to know for this week's fitness challenge.

Recommended Tools:

Total time estimate to complete the workout: 15-20 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:

  • ​A few minutes of light aerobic activity
  • Series of corrective stretches
  • Series of mobility/dynamic stretches

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

The Fitness Challenge

This week’s workout is a legit jump rope double under ladder workout.

Here's what you want to do...

Set your timer to stopwatch mode and complete three (3) to five (5) rounds of the following ladder of exercises:

Ladder 1:

  • 10 basic jumps
  • 1-5-1 (1) double unders

Ladder 2:

  • 10 alternate foot jumps
  • 1-5-1 (1) double unders

Your goal is to alternate between ladder 1 and ladder 2 for as many rounds as you can. I would typically aim for 3-5 total rounds.

If you're not sure how the ladder works, ladder 1 would look like this:

  • 10 basic jumps, 1 double under
  • 10 basic jumps, 2 double unders
  • 10 basic jumps, 3 double unders
  • 10 basic jumps, 4 double unders
  • 10 basic jumps, 5 double unders
  • 10 basic jumps, 4 double unders
  • Work down to 10 basic jumps, 1 double under

Feel free to rest 1-2 minutes between each ladder, but the timer keeps going until all rounds are complete. If you need to make changes to your workout, see the available modifications below.

Watch the following video to see what the workout looks like:​

Press play to watch the video.

After Your Workout

When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.

Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.

How to Make Modifications

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

Make the workout easier:

Here are some ways you can make the workout less challenging:​

  • Complete only three (3) total rounds, or
  • Use a lighter jump rope (like the 1/4 Lb Agility rope from your Starter Set)

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

  • Complete eight (8) total rounds, or 
  • Use a heavier jump rope (like the 1 Lb Intensity rope from your Starter Set)

Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!

Need help with your jump rope technique?

I have a free jump rope crash course that you can go through to learn the basics of jumping rope. You can get your free lessons here:

Check out the free Jump Rope Crash Course

Need a Killer Challenge?

If you enjoyed this workout, then you're going to love the 21 Day Jump Rope Shred Challenge I've put together. It's a 3-week fitness challenge designed to help you get in the best shape of your life with some of the best jump rope workouts on the planet.

Click here to check out the Jump Rope Shred Challenge

Share This Workout

Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:

Download This Workout

To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!