Repeat this exercise routine for 5 rounds. It should take about 10 minutes total. Make sure you’re using your wrists to turn the rope rather than your elbows or shoulders. Maintain a light jump all the way through, keeping weight in your toes. When you master each of the different jump styles, try to run through the routine switching between them without stopping. The Routine: 20 seconds of basic jumps 20 seconds of the off-step jump 20 seconds of alternate foot jumps 20 seconds of jump rope jacks 40 seconds of rest The Exercises: The Basic Jump Start with the jump rope behind your back and stand with your feet together. Whip the jump rope over your head and lightly jump about 3 inches off the ground, sweeping the rope under your feet, landing on your toes. Establish a rhythm and repeat these motions continuously. The Off-Step Jump Hold the jump rope behind your back. Hop on your right foot, allowing the opposite foot to hang loosely next to it. Whip the jump rope over your head and under both feet for two hops, then switch to your left foot, maintaining a steady rhythm with the rope. Alternate Foot Jumps Hold the jump rope behind your back. Hop steadily from foot to foot, creating a rhythm that allows you to sweep the jump rope under both feet at the moment they are both off the ground. Jump Rope Jacks Begin with your feet together, holding the jump rope behind you. As you whip the jump rope over your head, jump your feet to the sides so that they are shoulder-width apart when you land. The jump rope should sweep under your feet at mid jump. Bring your feet back together then repeat these motions continuously.