A rhythmic plyometric exercise using a jump rope that heavily targets the calves for endurance and conditioning, significantly improving coordination and cardiovascular fitness.
Jump Rope
2/5 • Beginner
Calves
Shoulders, Forearms, Quads, Abs
8
No
No
No
Small
Moderate
Gastrocnemius, Soleus
Anterior Delts
Flexors
Rectus Abdominis
50-500 reps
10-60 seconds • Use short rest periods for conditioning.
Hold the handles lightly with a neutral grip, keeping your elbows close to your sides. Stand tall with the rope resting behind your heels.
Maintain continuous, steady breathing throughout the exercise, matching your inhales and exhales to the jumping rhythm.
Minimal vertical displacement; jump just high enough for the rope to clear the ground and your feet.
Not required as this is a low-risk, bodyweight cardio exercise.
Skipping Rope, Basic Hop, Skipping
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