GIVE YOUR FITNESS A JUMP START
Keep excess fat on the ropes while skipping the monotonous treadmill slog using our full-body rope-work session. Rest for 15 seconds between each move and two minutes at the end before repeating the full circuit twice over. Practice makes perfect…
ALTERNATE KNEES- UP 3 SETS OF 20 REPS
Make a strong start with this intense move to build serious power in your legs. Pretend you’re sprinting, lifting your knees to your chest in turn. As you lower your left leg ( A), lift the right one up ( B).
SINGLE- LEG SKIP 3 SETS OF 10 EACH SIDE
Not only will this classic Rocky move build you a rock-solid core, it’ll improve your balance, too. Hop on your left leg for two skips ( A) then switch ( B). Find your rhythm, or the eye of the tiger.
LATERAL JUMP 3 SETS OF 20 REPS
Standing on your right leg to the right of the rope ( A), jump over it, swinging your arms left. Land on your left foot ( B); immediately bound back over to the other side.
LADDER SPRINT 3 SETS OF 4 ROUNDS
This agility exercise is a staple among NFL teams for good reason. With a rope on the floor in front of you, quickly step over ( A) and return ( B), moving sideways along the length of the rope as you go.
SIDE-TO- SIDE 3 SETS OF 20 JUMPS
Slalom your way to a strong core. Rather than staying rooted to the spot, keep your feet together and switch between jumping to the right ( A) and left ( B).
SPLIT STEP 3 SETS OF 20 REPS
We’ve had you hopping side-to-side, now try front-to-back. Instead of moving your whole body, split your stance from left to right foot forward ( A) and back ( B).
PULSING SQUAT JUMP 3 SETS OF 12 REPS
Torch your quads with this time-undertension move. Squat, then bounce up ( A) as the rope comes overhead, sinking back down as it swings round again ( B).
PRESS- UP 3 SETS OF 12 REPS
Essential for any workout worth your effort. Perform one press-up to the right of the rope ( A), then push yourself across for another rep on the left ( B).
OVERHEAD ROPE SIT- UP 3 SETS OF 10 REPS
With the rope above your head ( A), sit up into a crunch, hold for a second ( B), then slowly lower. The added resistance will take your sit-up strength to the next level.
V- SIT TWIST 3 SETS OF 10 REPS
This final move targets your obliques for a complete six-pack. With legs raised and feet together, hold the rope in front of you and twist your body left ( A) to right ( B).