Advanced Jump Rope Exercises for Athletes

Jump Rope Training Levels

1. Beginner: 1- Minute before each set, then rest 30 seconds ( 10 mins total)

2. Intermediate: 2.5 to 3 - Minutes before each set, then rest 45 seconds ( 30 mins total)

3. Advance: 4 to 5 - Minutes before each set, then rest 1 minute ( 50 mins total)

A - 2 x 30 Squats - Video:

B - 2 x Plank for 2min

C - 2 x 30: Leg Pull-Ins-Video:

D- 2 x 30: Leg Raises - Video:

E - 2 x 40: Sit Ups - Video: