Jump rope challenge

Day 1

Jump rope

1. Stand up straight holding the rope in both hands
and the end of the rope on the floor behind you

2. Swing the rope from out behind over your
head by rotating your wrists

3. Jump at the moment the rope will be passing under you
4. Keep the rope spinning and make as many repetitions as possible in 90 seconds 

Jump rope challenge

Day 2

Reverse jump rope

1. Stand up straight holding the rope in both hands
and the end of the rope on the floor in front of you you
2. Swing the rope from out in front of you over
your head by rotating your wrists
3. Jump at the moment the rope will be passing under you
4. Keep the rope spinning and make as many repetitions as possible in 90 seconds

Jump rope challenge

Day 3

Crossover jump rope

1. Stand up straight holding the rope in both hands
and the end of the rope on the floor behind you

2. Swing the rope from out in front of you over
your head by rotating your wrists

3. Jump over the rope and cross your feet over
each other, next jump land with your feet in the
neutral position and repeat

4. Keep the rope spinning and make as many repetitions as possible in 90 seconds
 

Jump rope challenge

Day 4

Scissors jump rope

1. Stand up straight holding the rope in both hands
and the end of the rope on the floor behind you

2. Swing the rope from out in front of you over your
head by rotating your wrists

3. Jump and spread your feet apart
(richt in front, left behind) and wht the next jump
repeat the other way around

4. Keep the rope spinning and make as many repetitions as possible in 90 seconds

Jump rope challenge

Day 5

Single foot jump rope

1. Stand up straight on one leg holding the rope in
both hands and the end of the rope on the floor behind you
2. Swing the rope from out behind over your head
by rotating your wrists

3. Jump at the moment the rope will be passing
under you on one leg

4. Keep the rope spinning and make as many repetitions as possible in 90 seconds

Jump rope challenge

Day 6

Jump rope two turns

1. Stand up straight holding the rope in both hands
and the end of the rope on the floor behind you

2. Repeat this several time untill the rope has built
up a steady pace

3. Whenever you have reached the peak speed of the rope jump up higher and swing the rope around faster so it
passes underneath you twice before you land

4. Keep the rope spinning and make as many repetitions as possible in 90 seconds, only the double unders count

 

Jump rope challenge

Day 7

Jump rope

1. Stand up straight holding the rope in both hands
and the end of the rope on the floor behind you
2. Swing the rope from out behind over your
head by rotating your wrists
3. Jump at the moment the rope will be passing under you
4. Keep the rope spinning and make as many repetitions as possible in 90 seconds

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