Double unders with jump rope
Abs - Calves - Forearms - Lumbar - Quadriceps - Tibialis
- Start standing with your feet together and looking straight ahead. Hold the handles with your elbows close to your sides and the rope behind your heels. Keep your shoulders relaxed and your core engaged. This is your starting position.
- Jump vertically by pushing off the balls of your feet, aiming for more height than in a regular jump. Quickly rotate your wrists so the rope passes under your feet twice before touching the ground. The movement should come from your wrists, keeping your torso upright without tucking your knees.
- Land softly on the balls of your feet to absorb the impact and link the next jump. One execution counts as one repetition. The key is rhythm and coordination, prioritizing wrist speed over brute force.
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