Library
Beginner
cardio
Jump Rope
Low-equipment cardio for footwork, conditioning, and coordination.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Shoulderssecondary
45%Cardioprimary
100%CardioLegsShoulders
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Hold handles loosely; elbows near ribs.
02
Position 2
Jump just high enough to clear the rope.
03
Position 3
Land softly on the balls of the feet; keep a steady rhythm.
Coach cues
- · Start with single unders; progress to intervals.
- · Stay relaxed in the shoulders.