Fitness Revolutions Ebook-1

King Athletic
FITNESS REVOLUTIONS
STAMINA, SPEED
& STRENGTH
WORKOUTS
Find the perfect jump

rope workout for you
by Simon Sekski
page
KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS
STAMINA, SPEED & STRENGTH WORKOUTS
Welcome Note
Congratulations, youve just made a great choice!
You are now one step closer to a fitter, stronger, healthier you.
Requiringno specialized, expensive equipment or particular
skill, jump rope workouts are fun, but above all, they are
effective in building stamina, speed, and strength.
A jump rope workout is a full body exercise that strengthens
primary muscle groups, tones up your entire body and
enhances your cardio fitness.
Whats absolutely brilliant about jump rope workouts, is that
they can be part of different training models. You can choose
a mild, effectivebeginner-level Interval training workout and
work your way up to try our HIIT workouts if you choose to
become a die-hard fitness junkie. The choices are endless.
Pick one out of 12 workouts and start building a healthier,
stronger body.
You can go straight to the jump rope workout of your choice,
but then, youd miss out on important information and tips
weve put together for you!
In the following pages, you will find a quick starter tips guide,
along with safety tipsand injury prevention advice.Youll even
get tips on how each jump rope works best.
In case you havent heard about the many health benefits of
jump rope exercise, you can read about itin our health benefit
boxes through this book. Learn new techniques and master
classic jump rope techniques to add variety and fun into your
workouts.
I hope you will find this book useful and feel free to share it
with those you care the most about. Lets start a jumping rope
revolution!
Simon Sekski
Founder & Head Coach
REACH YOUR PEAK

PERFORMANCE
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CONTENT
Welcome Note
Starter Tips
Choose the Right Workout for your Jump Rope
Jump Rope Shortening and Adjustment
Safety Tips
Tips for Training Safely
Jump Rope Techniques

Jumping Rope Workouts
Warm-up
Cool-down
Continuous Training Workouts
Interval Jump Rope Training Workouts
Circuit Jump Rope Training Workouts
HIIT Jump Rope Workouts
Bibliography
DIFFERENT
TYPES OF JUMP
ROPES
The Leather Jump Rope
The leather jump rope is a slightly lighter jump rope than the Speed
Rope and is used in strength, cardio and weight loss training.
The Speed Jump Rope

Speed ropes are designed for speed building. Runners, swimmers,
tennis, rugby, and soccer players all need speed for optimal performance.
The Speed Cable

The Speed Cable is a groundbreaking speed jump rope with wire
Jump Rope Shortening and Adjustment
Did you know?

nd 1950s.
me p
Jump ropes beca
e 1940s a
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in
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opular in
4
The Leather
Jump Rope
page
endurance
cardio
The leather jump rope

is a slightly lighter jump
rope than the Speed
Rope and is used in
strength, cardio and
weight loss training.
Due to it being slightly
lighter than most jump
weight
loss
ALL OF THE MAIN

TRAINING CATEGORIES
CAN BE PRACTICED
WITH THIS JUMP
ROPE, HOWEVER IT IS
OPTIMAL FOR INTERVAL,
CONTINUOUS AND
CIRCUIT TRAINING
WORKOUTS.
FUN FACT
AS YOU WILL OBSERVE

IN THE TABLE BELOW,
THE LEATHER JUMPROPE
IS GREAT FOR ADVANCED ATHLETES
THAT ARE NEW TO ROPING,
BUT LOOKING FOR A LOW-IMPACT,
ENDURANCE TYPE TRAINING.
ropes, it is popular with

beginners because you
can quickly learn how
out.
THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES

AND OBJECTIVES BEST SUITED FOR THIS TYPE OF JUMP ROPE.
EXPERTISE LEVEL
WORKOUT
GOAL
Beginner
Intermediate
Advanced
Interval
Fitness
Strength
Speed
Endurance
Weight Loss
Interval
Circuit
HIIT
Continuous
This jump rope is ideal for warming up and

cooling down using a
faster speed workout
jump rope
The King Athletics
Leather Jump Rope exhibits all the main features needed to ensure
training.
5
The Speed
Jump Rope
page
speed
Speed ropes are designed

for speed building. Runners,
swimmers, tennis, rugby, and
soccer players all need speed
for optimal performance. Thats
cardio
SPEED TRAINING
AIMS TO INCREASE PERSONS SPEED.
IF YOU WANT TO BUILD SPEED
ENDURANCE (YOURE A SWIMMER,
TENNIS PLAYER ETC.) DO A LOT OF
SPEED TRAINING TO ACHIEVE
A BETTER PERFORMANCE.
HIIT, CONTINUOUS, AND CIRCUIT
WORKOUTS ARE CLASSIFIED
AS SPEED TRAINING.
strength
Also, CrossFit, MMA, boxing

and other martial arts athletes
reach their full speed potential
with Speed Training jump rope
workouts.
SPEED JUMP ROPES

ARE THE MOST
VERSATILE; THEY ARE
EQUALLY SUITABLE
FOR BEGINNERS TO
ADVANCED INDIVIDUALS
AND PROFESSIONAL
ATHLETES.
FUN FACT
WITH A SPEED ROPE WORKOUT

YOU CAN QUICKLY DEVELOP YOUR
AGILITY, ENDURANCE AND SPEED
IN A FOCUSED MANNER.
The King Athletic Speed Rope

features all of these needed
speed training and complement
any other training you do.

SINCE THE SPEED ROPE IS THE MOST VERSATILE JUMP ROPE IT
CAN BE USED FOR VIRTUALLY ANY WORKOUT IRRESPECTIVE OF
YOUR EXPERTISE AND FITNESS LEVEL.
EXPERTISE LEVEL
WORKOUT
GOAL
Beginner
Intermediate
Advanced
Interval
Fitness
Strength
Speed
Endurance
Weight Loss
Interval
Circuit
HIIT
Continuous
For beginners, its easier to get

used to the speeds that can be
can easily control how fast they
to get yourself familiar with
whipping with it.
Pro athletes that seek to enhance their footwork, coordination and speed, integrate
jump rope speed training into
their regimen. Double unders,
the popular jump rope tech-
MMA, boxing and CrossFitenthusiasts.
6
The Speed
Cable
page
endurance
The Speed Cable is a groundbreaking speed jump rope with

wire assembly perfect for high
intensity speed training. Interspeed
fitness
for their speed workouts.

You can choose a Speed Cable
instead of a Speed Rope if
A SPEED CABLE ROPE
on speed building. The Speed

Cable is highly recommended if
youre interested in HIIT.
IDEAL FOR HIIT

AND CIRCUIT WORKOUTS.
THANKS TO ITS ASSEMBLY,

IT ALLOWS FOR ADVANCED
JUMPING TECHNIQUES
THAT INCREASE BOTH
YOUR SPEED AND
SPEED ENDURANCE,
WHILE AT THE SAME
TIMEPROVIDINGA
POWERFUL CALORIEBUSTING AND STAMINAENHANCING WORKOUT.
FUN FACT
JUST LIKE THE SPEED ROPE,

THE SPEED CABLE IS WIDELY
USED IN SPEED TRAINING BY
PROFESSIONAL AND AMATEUR
ATHLETES.
The Speed Cable is a popular

choice among athletes doing
CrossFit, MMA, boxing, swim-

EXPERTISE LEVEL
WORKOUT
GOAL
First-timers
Beginner
Intermediate
Advanced
Interval
Fitness
Strength
Speed
Endurance
Weight Loss
Circuit
HIIT
Continuous
doing speed and speed endurance training.

The Speed Cable is easy to use.
If youre an athlete that wants
to build speed, coordination,
agility and strength you are
highly encouraged to work out
with a Speed Cable and preferably opt for a HIIT or Circuit
workout.
You can perform most jump
rope techniques with the
Speed Cable and its ideal for
Double unders.
page
Jump Rope Shortening

and Adjustment
IF YOURE USING THE

SPEED ROPE OR THE
LEATHER JUMP ROPE
THEN:
Remove the handle cap
Pull out the rope
ADJUSTING YOUR ROPES LENGTH WILL ENSURE THE WORKOUT WILL BE

SMOOTH, SAFE AND ABOVE ALL, EFFECTIVE.
TO FIND THE IDEAL

LENGTH FOR YOUR
JUMP ROPE BASED
ON YOUR HEIGHT
AND HAND LENGTH
DO THE FOLLOWING
Let your jump rope
hang loose on the
ground. Step with one
foot on the mid of the
jump rope and hold both
handles.
Now raise your

hands to your chest
while holding the rope
handles to see how high
the handles go.
When you raise your

hands you should
reach your underarm
height thats the ideal
rope length.
If the rope only

reaches up to
collarbone, an adjustment
is necessary.
position. Put the handle

cap back on.
IF YOURE USING THE

SPEED CABLE
you need to use the screw
adjustment system to
cut the rope to the right
length.
Now that you

know how to adjust
your jump rope for ideal
workouts, you can make the
workout experience as
efficient as possible
Lets see some safety

tips to ensure your
workout is also safe!
SAFETY
TIPS
In this book
YOU WILL FIND ROPE WORKOUTS TO

IMPROVE YOUR FITNESS AND HEALTH.
THESE TRAINING SAMPLES HOWEVER, ARE
NOT MEDICALLY PRESCRIBED AND IN FACT,
ITS WISE TO CONSULT A FITNESS AND
HEALTH PROFESSIONAL BEFORE TRYING
ANY INTENSE WORKOUT STRATEGIES.
ESPECIALLY IF YOU SUFFERED, OR ARE
CURRENTLY REHABILITATING FROM AN
INJURY. YOU NEED TO ENSURE THESE
WORKOUTS WONT EXACERBATE YOUR
INJURY OR IN ANY WAY PUT YOUR HEALTH
AT RISK.
THIS BOOK IS PURELY EDUCATIONAL AND
TARGETED FOR HEALTHY, NON-OBESE
ADULTS. ADDITIONALLY, THE HIIT ENTAILS
SOME RISKS, IF NOT PERFORMED WITH THE
UTMOST CARE AND PROPER EXECUTION.
Take some time

to identify your fitness
profile, i.e. your expertise
level, your workout preference
or ability and your ultimate
workout goal if you havent done
so already. This will allow you
to choose the ideal jump
rope workout.
IMPORTANT
Its important to
follow the safety
tips below to
ensure you take all
steps necessary for
a safe, injury-free
workout.
In the event you experience lightheadedness, shortness of

breath, and/or dizziness during your workout, stop immediately
and adjust your workout plan according to your fitness level.
page
Jump rope exercises

are not safe if youre
Tips for
Training Safely
IF YOURE NEW TO HIIT, INTERVAL AND CIRCUIT TRAINING, ENSURE YOU
FIRST UNDERSTAND HOW DEMANDING AND WHAT LEVEL OF FITNESS
AND APTITUDE THEY REQUIRE TO AVOID PHYSICAL INJURY
Familiarize yourself
with the basic jump rope
techniques before you
Ideally,you
should follow each
workout exactly, but
they put too much strain on

your lower body, bones and
joints. So, its best to look
for lower-impact exercises
like swimming and walking.
If in doubt, consult your
physician.
The workouts in this
book are gradually increasing
in intensity. Workout #1 is
always for beginners. Workout
#2 is for intermediate to
and athletes. Always start
with a workout that suits your
Ensure you perform

your jump rope
clean surface.
unique, adjust it to meet

your needs and abilities
If any advice
or instruction
isnt clear,
dont attempt it.
If at any point any
exercise hurts, stop
immediately. You can
always do the single
bounce and alternate leg
jump rope exercises if
some are uncomfortable
or too challenging for
you.
If you find any of the

suggested workouts too
complex and demanding, you can
always do a basic jump rope exercise 3
times a week. Ensure you have a proper
5-minute warm-up (see page X) followed
by basic jump rope exercise for 15
minutes. Always wrap up every routine
with a 5-minute cool-down and
stretching session
If you want to
take your training
outdoors, opt for a
tennis court, or a rubber
track for more comfort.
Tips for Training Safely continues on next page
page
10
shock absorption and to

limit the impact on your
joints.
The occasional rope
whip aside, jump rope
exercises do not cause any
injuries.Gradually increase
duration, complexity and
injuries.
Have ample, clear

space for exercising.
If indoors, you need
and at least 10 inches
extra height above
your head.
MUSIC HELPS YOU KEEP A FAST TEMPO AND MOTIVATES YOU

TO STICK TO A WORKOUT EVEN WHEN FATIGUE KICKS IN.
A 130-150 BPM tempo is ideal for medium intensity workouts.
Go for music with up to 180 BPM for high intensity exercising.
IF NECESSARY, INCREASE YOUR
REST PERIODS, SWAP
EXERCISES OR DECREASE THE

VOLUME OF A
WORKOUT
Each jump should be

completed by landing on your
toes
put too much strain on your feet and
knee joints.
Its best to think of rope
skipping as gentle bouncing. You
should always bounce from the balls
of your feet (the front part of your
!
week, you will be ready
to try any of the workouts
you meet all criteria
youre taking into account
age, weight, medical and
physical condition apart
THE INTERNATIONAL
ROPE SKIPPING FEDERATION
ASSERTS THAT A WOOD, SPRING

CUSHIONED GYM FLOOR IS THE
IDEAL JUMP ROPE SURFACE.
Jumping Rope Techniques
FOR YOUR FIRST JUMP ROPE WORKOUT, DONT OVERDO IT
Choose shoes with

a cushion sole for extra
comfort. The American
Council on Exercise
recommends crosstraining shoes to reduce
injury risk.
ALWAYS LAND ON YOUR TOES!
When training
indoors, always do so
JUMPING ROPE
TECHNIQUES
Jump rope workouts are fun

YOU CAN SWAP BETWEEN EXERCISES, ADD NEW ONES
FOR VARIETY AND MOTIVATION AND CREATE BRAND NEW
WORKOUTS JUST FOR THE FUN OF IT.
There are over 50 different jump rope techniques

YOU CAN TRY AND MOST OF THEM CAN BE EXECUTED WITH
SLIGHT VARIATION (I.E. SINGLE FOOT, BACKWARDS, SQUATTING
AND SO ON). SO, YOU CAN IMAGINE HOW MANY OPTIONS YOU
HAVE AND REALLY, YOU HAVE NO EXCUSE FOR ANOTHER BORING
CARDIO WORKOUT EVER AGAIN!
The bounce
begins once the
rope reaches
head height
page
12
Unless otherwise stated, the starting

position is standing in upright position,
head looking forward, knees slightly bent,
rope handle in each hand with the jump
rope hanging loose behind your heels.
Arms are relaxed, at hips height and facing
downwards and the swing starts from the
wrist and not the arm. The bounce begins
once the rope reaches head height.
15
Starting
Position
1 4
BASIC BOUNCE JUMP

The single bounce jump
alternate foot jump, only you

your feet at the same time.
2 5
ALTERNATE FOOT JUMP

bounce jump where you
alternate between your feet
for each bounce. To execute,
not backwards as if you
were jogging in place.
The bounce
begins once the
rope reaches
head height
HIGH-KNEE JUMPS
SIDE TO SIDE JUMP
Another basic jump,

for each bounce you jump
and for the next bounce,
Also called Skier or Slalom
jump.
3 6
DOUBLE BOUNCE
BELL JUMP
Jump once when jump rope
Jump backwards for one jump

then forward for the next
without stopping.
again before the jump rope

perform the double bounce.
twice. Also known as jog
step.
10 more
to go...
page
13
7 10 13
SCISSORS JUMP
The bounce starts with the

right foot extended forward,
while still in mid-air switch
legs so that once you land the
HIGH-KNEE JUMPS
SINGLE-FOOT BELL
alternate foot jump, only you
A more complex bell workout.

Bounce with one foot bent.
when bounce is complete.
11
8
14
and the right foot backwards.
BACKWARDS JUMPING
STRADDLE JUMP
A single bounce jump, only
STRADDLE CROSS JUMP
For this technique, you

spread both feet to either
front to back.
Stand feet shoulder-width

apart. Bounce to straddle
position, cross legs on return
before landing.
to the right side for each

you do jumping jacks only
with a jump rope.
12 15
15
jump rope
techniques
that
once you
master,
will allow
for ariation,
volume and
complexity
increase
for any
workout
you choose
BUTT KICKS
Do the basic single bounce

jump but with exaggerated
foot motion so that your feet
touch your bottom.
DOUBLE-UNDERS
For each bounce, two rope
executed. Start with the
basic bounce technique and
gradually increase wrist
rotation to perform the
double under.
These are
Extra Tip:
Jump straight up
and spin the rope
very fast
BASIC CROSSOVER JUMP

your head, cross your arms
ina slightly downward motion.
The moment the rope passes
under your feet, restore your
arms to their initial position.
symbol with your hands to
execute accurately the form.
Extra Tip:
This is an advanced
technique
that improves
coordination and
engages the upper
body into the
exercise
JUMP ROPE
WORKOUTS
AS WITH EVERY TYPE
OF EXERCISE, PROPER,
THOROUGH WARM-UP AND
COOL-DOWN ARE ESSENTIAL
FOR AN EFFECTIVE, INJURYFREE WORKOUT.
WE PRESENT TO YOU A
TYPICAL WARM-UP AND
COOL-DOWN SESSION, WHICH
YOU SHOULD PERFORM
BEFORE AND AFTER EACH
WORKOUT WITHOUT FAIL.
page
15
Total
body stretch:
focus on calf,
hip flexor, and
hamstring
stretches
Warm-up
1
on the spot marching

with exaggerated
MINUTE
30
squats
SECONDS
30
SECONDS
1
MINUTE
MINUTE
on the spot jogging
1
MINUTE
low-intensity
basic bounce w/o a jump rope
low intensity combo, single bounce
and alternate foot jumping rope
total
body stretch
Workout Structure
and How to choose
the best workout
THE FOLLOWING WORKOUTS
ARE NUMBERED ACCORDING
TO COMPLEXITY
#1
Workouts numbered
#2
Workouts numbered #2 are

for beginner to intermediate
#3
Workouts numbered #3
and beginners,
Cool-Down
3
MINUTES
on the
spot walking
NOTE
IN ORDER TO AVOID OVER AND
UNDER TRAINING YOU SHOULD
BEAR IN MIND AND CONTROL
FOR FOUR FACTORS:
FREQUENCY
of workout
How many times a week you
exercise
CHALLENGE LEVEL
How hard and intense
the workout is
DURATION
How long each training session is
TYPE
hamstrings, wrists and
MINUTES
FOR EACH OF THE
FOUR TRAINING
MODELS, WE PRESENT
THEIR MAIN BENEFITS.
THIS WILL HELP
YOU CHOOSE THE
ONE THAT CAN HELP
YOU REACHYOUR
FITNESS GOALS
FASTER.
Jump Rope
Workouts
page
16
FINDING
THE PERFECT
WORKOUT FOR YOU
IN THIS SECTION YOU WILL FIND THE 4 MAIN TYPES OF WORKOUT

CONTINUOS TRAINING WORKOUT
INTERVAL TAINTING WORKOUT
CIRCUIT TRAINING
HIGHT INTENSITY INTERVAL TRAINING (HIIT)
your
goal and workout

preference.
a physical
See which of
the four types of
training is closer to
you
understood and
implemented all
and safety tips.
working out.
Adjust the training
if you feel its not
quite right.
Understand your
fitness level,
your fitness
and health goal
and workout
preference
IF YOURE UNCERTAIN
OVER WHAT THE
IDEAL FREQUENCY,
WORKOUT INTENSITY,
DURATION AND
TYPE OF TRAINING
YOU SHOULD
CHOOSE, CONSULT
APHYSICAL FITNESS
PROFESSIONAL.
TAKING INTO ACCOUNT
YOUR HEALTH, PHYSICAL
CONDITION AND MEDICAL
HISTORY WILL HELP YOU
MAKE A SAFE CHOICE.
SIMILARLY, IF YOU
CHOOSE, SAY TO
DO WORKOUT #2
OF THE CIRCUIT
TRAINING AND
START FEELING
BREATHLESS AND
LIGHTHEADED
you can adjust the
workout intensity
by switching
to Workout #1,
reducing the
workout duration
or by switching
to an entirely
WORKOUTS
page
17
Continuous
Training Workout
WORKOUT #1
Continuous training is the ultimate stamina
(5mins.)
training for a set period of time, usually about
on the spot marching with exaggerated
15
squats
30
30
bounce w/o a jump rope
Helps with
high blood
pressure and
cholesterol
management
245 easy, total body stretches (focus on calf,
MAIN WORKOUT (11.30mins.)
FACT BOX
Basic Jump
Side to Side Jump
Double Bounce
Basic Jump
Scissor Jump
Alternate Foot Jump
WORKOUT TYPE:
aerobic
FREQUENCY:
- Jog in place without jumping
less if doing other

forms of exercising.
DURATION:
20 minutes
LEVEL:
Beginners to
30
BENEFITS OF CONTINUOUS
JUMP ROPE TRAINING
Alternate Foot Jump
Medium intensity basic jump
Low-intensity basic jump
1
Jog in place without jumping
1
Warm-up easy,
total body stretches
(focus on calf, hip
flexor, and hamstring
stretches)
Low-intensity Basic Jump
Promotes strong metabolism

Helps with high blood pressure and
cholesterol management
(4mins.)
1
3
on the spot walking
18
page
WORKOUT #3
15
squats
15
squats
(5mins.)
(5 mins.)
WORKOUT #2
30
30
MAIN WORKOUT (15mins.)
FACT BOX
Basic Jump
Alternate Leg Jump
Bell Jump
Straddle Jump
Basic Jump
Alternate Jump
Knee High Jump
Basic Jump
Butt Kicks Jump
Combo Jump (basic jump
Double Unders
Low Intensity alternate leg Jump
Low Intensity Skier Jump
Low Intensity Basic Jump
30
30
DURATION:
20 minutes
LEVEL:
WORKOUT TYPE:
aerobic
FREQUENCY:
Jump
Rope Workout
Benefit
Never lock your knees
when skipping. They
should always be bent
to avoid injury.
Basic Jump
Alternate Leg Jump
Bell Jump
Basic Jump
Butt Kick Jump
Alternate Leg Jump
1
1
1
1
High Intensity alternate foot jump

Double-unders
Low Intensity Basic Jump
on the spot walking
DURATION:
25-30 minutes
LEVEL:
Intermediate to
WORKOUT TYPE:
aerobic
FREQUENCY:
Skier Jump
Scissors Jump
Double- Unders
Straddle Cross
Alternate Leg Jump
Low-Intensity Basic Jump
Combo Jump (alternate between basic jump and side
(4mins.)
1
FACT BOX
1
1
1
1
1
1
1
1
1
1
1
1
1
1
(4mins.)
1
3
on the spot walking
If you can go
on (youre advance
level), repeat exercises
from minute 05:00 to
10:00 once you finish
this set.
page
19
Interval Training
Workout
(5mins.)
WORKOUT #1
longer periods of time and with a much higher

intensity than you would normally be able to.
15
squats
30
30
You get the

same results
with classic cardio
workout only in
less time

1
If you find the

15-second rest period
too short, you can adjust
the workout to 40 of
exercising and 20 of
active rest.
FACT BOX
DURATION:
INTERVAL TRAINING BENEFITS
LEVEL:
Beginner
WORKOUT TYPE:
Aerobic
FREQUENCY:
1
1
Variation keeps boredom at bay!

REPEAT ONE MORE TIME
(4mins.)
classic cardio workout only in less time
1
3
on the spot walking
20
page
WORKOUT #3
15
squats
15
squats
(5mins.)
(5 mins.)
WORKOUT #2
30
30
MAIN WORKOUT (6mins x3 sets=18mins.)
30
30
MAIN WORKOUT (8mins x4 sets=32mins.)

1
FACT BOX
DURATION:
20 minutes
DURATION:
LEVEL:
Intermediate
WORKOUT TYPE:
Aerobic
FREQUENCY:
FACT BOX
LEVEL:
Intermediate to
FREQUENCY:
1
1
1
(4mins.)
1
3
on the spot walking
(4mins.)
1
3
on the spot walking
page
21
Circuit Training
WORKOUT #1
Circuit training is a high-intensity aerobic
BLOCK 1: (5mins.)
sports equipment, circuit training builds

strength and endurance and speed.
Assists with
weight loss due
to efficient calorie
burning
15
squats
30
30
BLOCK 2 JUMP ROPE (4mins.)

1
1
1
1
Basic Jump
Alternate Leg Jump
Bell Jump
Side to Side Jump
1
1
1
1
1
Squats with 10lbs dumbbells

Lunges w/ dumbbells
1
1
1
30
1
Plank hold 1
Pushups
DURATION:
26 minutes
BLOCK 3 (5mins.)
BENEFITS OF CIRCUIT TRAINING
BLOCK 4 (5mins.)
Circuit training builds muscle endurance
LEVEL:
Beginner
WORKOUT TYPE:
Aerobic
FREQUENCY:
EQUIPMENT
2 7-10lbs
dumbbells
Jump rope
Elevated flat surface
or gym bench
Crunches
EACH CIRCUIT SHOULD BE FOLLOWED BY 1 REST PERIOD. AS YOU GRADUALLY

BUILD STAMINA AND MUSCLE STRENGTH YOU CAN DO BLOCK 2 TO 4 TWICE.
calorie burning
CIRCUIT TRAINING IS A TOTAL BODY WORKOUT;

WITH EVERY EXERCISE YOU FOCUS ON A
DIFFERENT MUSCLE GROUP STRENGTHENING
Side Dips w/ dumbbells
FACT BOX
(4mins.)
1
3
on the spot walking
22
page
15
squats
WORKOUT #3
BLOCK 1: (5mins.)
BLOCK 1: (5mins.)
WORKOUT #2
30
30
15
squats
30
30
FACT BOX
1
1
1
1
1
Basic Jump
Side to Side Jump
1
1
1
1
1
Squats
Pushups
Crunches
Sumo Squats
Plank Hold
BLOCK 4 (5mins.)
1
1
1
1
1
push-ups
Triceps kickbacks
DURATION:
58 minutes

Basic Bounce Jump
Scissors Jump
Side to Side Jump
Butt Kick Jumping
Straddle Jump
Chest Presses
Hammer Curl
Lateral Raises
BLOCK 5 (5mins.)
1
1
1
1
1
BLOCK 4 (5mins.)
BLOCK 5 (5mins.)
1
1
1
1
1
1
1
1
1
1
basic jump
alternate foot jump
scissors
double unders
knee highs
1
1
1
30
1
BLOCK 3 (5mins.)
Jump Rope Workout Benefit

Jump ropes are a low impact exercise that
when performed correctly, has almost zero
chance of injury...
Basic Bounce Jump

Scissors Jump
Side to Side Jump
Butt Kicks
Knee High Jump
tricep kickbacks
Jump Rope Workout Benefit

As a medium to high intensity workout, jump
rope regimens result in better cardio and
physical fitness than other types of exercise.
plank hold
Crunches
Long arm crunches
x2 side plan
weighted crunches
REPEAT BLOCKS 2 TO 5 THREE TIMES FOR A TOTAL MAIN WORKOUT DURATION OF 60 MINUTES.
(4mins.)
on the spot walking
FREQUENCY:
BLOCK 3 DUMBBELLS (5mins.)
DO BLOCKS 2 TO 5 TWICE, TOTAL MAIN WORKOUT DURATION 48.
1
3
DURATION:
72 minutes
LEVEL:
Intermediate to
1
1
1
1
1
LEVEL:
Beginner to
Intermediate
FREQUENCY:
Straddle
Double-Under
Plank Hold
FACT BOX
(4mins.)
1
3
on the spot walking
page
23
High-Intensity Interval
Training (HIIT)
WORKOUT #1
(5mins.)
your cardio endurance.

bouts of exercise interspersed with moderate
intensity exercise. This is mostly suitable for
15
squats
30
30
and/or with chronic conditions.
Burn fat and

calorie long after
and up to 48 hours
post-workout
BENEFITS OF HIIT
Get more out of a workout due to the
many bouts of high intensity (a 10-minute
workout equals half an hour on the treadmill

30
high speed
basic bounce jump 5 rest
30
high speed alternate

foot jump 5 rest
30
high speed basic

bounce jump 5 rest
30
high speed knee

high jump 5 rest
FACT BOX
DURATION:
20 minutes
LEVEL:
Beginner
FREQUENCY:
REPEAT 5 TIMES TO COMPLETE A SET.
(4mins.)
1
on the spot walking
Promotes weight loss
JUMP ROPE WORKOUT BENEFIT

hours post-workout
No equipment needed
Jump rope workouts are excellent for

bones due to this being a low-impact workout
24
page
WORKOUT #3
15
squats
15
squats
(5mins.)
(5 mins.)
WORKOUT #2
30
30
MAIN WORKOUT (21mins)

30
Basic Bounce 5 rest
30
Alternate Foot Jump 5 rest
30
Bell jump 5 rest
30
Straddle5 rest
30
Side to Side jump 5 rest
Each
exercise is 30
seconds long;
25 full-speed exercising
and 5 seconds
active rest
Basic Jump 5 rest
30
Double Unders 5 rest
30
Basic Bounce 5 rest
30
Scissors 5 rest
30
Knee High 5 rest
30
Butt Kick Jump 5 rest
30
Basic Bounce 5 rest
30
Alternate Foot Jump 5 rest
30
Alternate Jump bounce5 rest
30
Bell jump5 rest
30
Straddle5 rest
30
Side to Side jump5 rest
30
LEVEL:
Beginner to
Intermediate
WORKOUT TYPE:
Aerobic and
Anaerobic
FREQUENCY:
REPEAT THIS 7-MINUTE SET 3 TIMES
DURATION:
31 minutes
30
30
FACT BOX
30
30
on the spot walking
FACT BOX
30
Knee High5 rest
30
Double Unders5 rest
DURATION:
38 minutes
30
Basic Bounce5 rest
LEVEL:
30
Scissors5 rest
30
Knee High5 rest
30
Side to Side Jump5 rest
30
Scissors5 rest
WORKOUT TYPE:
Aerobic and
Anaerobic
FREQUENCY:
30
Basic Bounce5 rest
DO 4 SETS FOR A TOTAL HIIT WORKOUT OF 28 MINUTES.
(4mins.)
1
Each technique
should be executed for
30 seconds; 25 second
high-intensity and 5 active
rest, jogging in place
(4mins.)
1
3
on the spot walking
BIBLIOGRAPHY
Rope Jumping
Fitness eBook
VIDEO AND CONTENT LINKS
http://goo.gl/8HwnDe
http://goo.gl/KrJx1i
http://goo.gl/iF2W8y
http://goo.gl/ebcs3f
http://goo.gl/QzhNzQ
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King Athletic

Find the perfect jump

KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS

STAMINA, SPEED & STRENGTH WORKOUTS

Founder & Head Coach

REACH YOUR PEAK

Jump Rope Techniques

The Speed Jump Rope

The Speed Cable

Jump Rope Shortening and Adjustment

Did you know?

KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS

STAMINA, SPEED & STRENGTH WORKOUTS

The leather jump rope

ALL OF THE MAIN

AS YOU WILL OBSERVE

ropes, it is popular with

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES

This jump rope is ideal for warming up and

KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS

STAMINA, SPEED & STRENGTH WORKOUTS

Speed ropes are designed

Also, CrossFit, MMA, boxing

SPEED JUMP ROPES

WITH A SPEED ROPE WORKOUT

The King Athletic Speed Rope

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES

For beginners, its easier to get

MMA, boxing and CrossFitenthusiasts.

KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS

STAMINA, SPEED & STRENGTH WORKOUTS

The Speed Cable is a groundbreaking speed jump rope with

for their speed workouts.

A SPEED CABLE ROPE

on speed building. The Speed

IDEAL FOR HIIT

THANKS TO ITS ASSEMBLY,

JUST LIKE THE SPEED ROPE,

The Speed Cable is a popular

THE FOLLOWING TABLE INDICATES THE OPTIMAL WORKOUT TYPES

doing speed and speed endurance training.

KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS

STAMINA, SPEED & STRENGTH WORKOUTS

Jump Rope Shortening

IF YOURE USING THE

ADJUSTING YOUR ROPES LENGTH WILL ENSURE THE WORKOUT WILL BE

TO FIND THE IDEAL

Now raise your

When you raise your

If the rope only

position. Put the handle

IF YOURE USING THE

Now that you

Lets see some safety

YOU WILL FIND ROPE WORKOUTS TO

Take some time

In the event you experience lightheadedness, shortness of

KING ATHLETIC JUMP ROPE FITNESS REVOLUTIONS

STAMINA, SPEED & STRENGTH WORKOUTS

Jump rope exercises

they put too much strain on

Ensure you perform

unique, adjust it to meet