Female Fitness: 7 Jump Rope Exercises

Jumping rope helps considerably your metabolism, it work your whole body, mainly the calves and hamstrings, as well as amp up your reflexes. It is very useful for female athletes and every woman that want to have an appealing body musculature. 

Do each of the following exercises for one minute, moving from one to the next without resting. Complete all seven exercises and rest for two or three minutes. Repeat this set as many times as possible: Keep your hips even and use your wrists to twirl the rope.

 Singles: Jump rope with two feet.
  1. One-foot alternating singles: Hop from foot to foot.
  2. Multiples: Do two left-foot single jumps, then two right. To make it more difficult, increase the number on each foot before changing.
  3. Wide-outs: Start with your feet together, then spread them wide on every other jump. Increase the difficulty by crossing your feet when you jump in.
  4. Cross-country skiers: Jump forward with one foot and back with the other, then switch.
  5. High knees: Lift one knee toward your chest, then the other.
  6. Butt kickers: Kick one heel toward your butt, then the other.
Jump Rope
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