21 Jump Rope Variations

21 Jump Rope Variations
Looking for a great cardiovascular and endurance workout? Look no further than the jump rope. Relive your days on the school yard with these jump rope variations
The video starts off with moves that are great variations for beginners and progresses to more advanced moves after that. If you have any questions don't hesitate to ask in the comments section!
The 21 Jump Rope Variations
Beginner Variations:
1. Skip Jump (0:40)
2. Double Hop (0:48)
3. Skip Kick (0:57)
4. High Knees (1:07)
5. Little Kicks (1:13)
6. Stomp Kick (1:22)
7. Side to Side (1:32)
8. Slalom (1:39)
9.Front To Back (1:47)
10. Rope Jacks (1:57)
More Advanced Variations
11. Feet Criss Cross (2:03)
12. Scissors (2:12)
13. Double Jumps (2:22)
14. Traveling Jumps (2:37
15.Side Rope (2:47)
16. 2x Jump 2x Side (2:57)
17. Backward Jumps (3:10)
18. Jump Jump Cross (3:21)
19. Jump Cross 3:37
20. Full Cross (3:42
21. Over Unders (3:47)

[@andrewhauge2489]

Wow your unbelievable 👏

[@mrnothingbettertodo]

Haha, "little kicks" makes me think of Elaine from Seinfeld. Awesome variety!

[@redefiningstrengthOC]

+mrnothingbettertodo BAHAHHAHAHHAH! Dude...I'm pretty sure when I dance as I jump, I look like her too

[@angelaharris4468]

I just started jumping rope - this video was very helpful to improve my workouts!!!

[@redefiningstrengthOC]

+Angela Harris Glad to help out! Good luck with your jump roping! It can definitely be fun :-)

[@kanjimakwana9655]

just amazing

[@manojchawda9525]

Very nice To good

[@redefiningstrengthOC]

Thanks!

[@adhlerecoffy7000]

These videos are so unique and well curated that every week feels like Christmas, thank you SO MUCH! Would you be interested in making a video to target the inner thighs? Thats such a huge problem area for so many people I think it would be a fantastic addition and I KNOW you guys will provide some really great workout tips!

[@redefiningstrengthOC]

+Adhlere Coffy Thank you! Glad to help out. Inner thighs are an interesting one. They are a muscle that can be both tight yet weak and contribute to lower body and even low back dysfunction. Definitely would make for a great video!

[@deedavis9511]

Many of these moves would work beautifully on a rebounder!

[@redefiningstrengthOC]

:-) Awesome!

[@learnwithme1335]

I am a huge fan you can get whatever you need. From strength to mobility and even cross fit. 🙏🙏🙏 . Please explain the usage of variations for specific training.

[@redefiningstrengthOC]

Thanks! I go more in depth with coaching on my blog at redefiningstrength.com and in my Facebook Lives. These videos are more meant as a library of movements :-)

[@shannonross2673]

Just started jumping rope and it is so fun! Thanks!

[@redefiningstrengthOC]

Yes it is! Glad you are having fun!

[@sherylcastro5688]

Excited to try all these. Thank you =)

[@redefiningstrengthOC]

Enjoy! If you have any questions, let me know!

[@sinh86]

Love your vids!!

[@redefiningstrengthOC]

+sinh86 Thank you! :-)

[@RamaDevi-eb8kt]

Wow... Awesome... I never know there was so much in skipping rope... Thank you so much for sharing.... Will definitely try these... U look cool 😎

[@nw3877]

3:48 when there is a cockroach but you the only brave out of other friends

[@thejawinimc9186]

U r simply fantastic

[@redefiningstrengthOC]

Thanks! haha

[@miguelarrieta2760]

Dear , Thank you for yet another video. As always excellent. Big hug! Osu !

[@redefiningstrengthOC]

+Miguel Arrieta Thanks!

[@rafaelnavarro5583]

Hi! your channel is so cool! it is very interesenting to add different moves to our trainings! I usually warm up jumping with the rope and one of the variants i do between jumps are half lunges or half squats! you can try it :)

[@redefiningstrengthOC]

+Rafael Navarro Thank you! Those are two awesome moves. They definitely get the legs warm. I even like the squat one where you sink lower with each jump, stay low and then come back up! :-)

[@gwendolynbien-aime1536]

Another great video!! I like to do "high knees" along the straight path of a track---great warmup!! How about a video for exercises that target the hamstrings? I've run out of ideas 😪. Coconut is like "can y'all believe she's doing this?" Adorable!!!

[@redefiningstrengthOC]

+Gwendolyn Bien-Aime High Knees, Butt Kickers, Carioca, Skipping, Hurdles..All would be great to include in your track warm up! In terms of for hamstrings...To prevent injury for running? To strengthen? Stretching/Flexbility/Mobility? And thanks! Coconut's not a huge fan of the jump rope so she might be thinking "Really!?! Can't we go back to the playground!?!" haha

[@gwendolynbien-aime1536]

Redefining Strength Thanks for responding so soon!!! All of your suggestions are fine with me!! I hate training hamstrings, so they could use some improvement in size, strength, and flexibility (especially). I did enjoy watching Coconut at the playground!!

[@redefiningstrengthOC]

+Gwendolyn Bien-Aime haha ok! We'll come up with something!

[@shamlimehetre7065]

I can do everything in this tutorial..but cross jumps I can do 2-3 at a time not so quickly still practising...no worries..😀

[@violettagoedtel9552]

Thanks! These are awesome. Love your little Coconut :-)

[@redefiningstrengthOC]

Thank you! Enjoy!

[@naellebenmimoun6269]

hi! thanks for sharing. I do jump rope 3 times a Week for 30 min with 30 sec and 15 sec rest. Do you think I could lose weight (5kilos)? Thanks and excuse me for my English I am french girl. kisses from France

[@tomakram872]

awesomeness keep it up

[@redefiningstrengthOC]

bahaha thanks!

[@gtri87]

This is a great workout. I would love to try it out, but I currently have feet and knee problems. Can jump rope exercises be done after recovery from these injuries or should high impact exercises be avoided by people who have faced issues after doing them in the past?

[@redefiningstrengthOC]

It really depends on the injury, but I have lots of clients who've rehabbed both injuries and gotten back to it. Just make sure to listen to your PT.

[@fernandolaviz5650]

I love your channel! Greetings from Argentina.

[@redefiningstrengthOC]

+Fernando Laviz Thanks! Greetings! :-)

[@buzzmeanytime]

Fernando Laviz Hey. First off I want to say I enjoy your Channel. Can you tell me what kind of jump rope should I use for fat loss and what type of jump rope I should use for strength training and muscle building? I was at Big 5 today trying to choose between a speed jump rope which is much thinner and a jump rope with a heavier handle and a thicker rope but I just wasn't sure. Can you help me out please? Thank you :-)

[@MsEvReN81]

Another great video and well demonstrated skills. I love jumping rope and working on improvjng DUs and Criss cross jumps. I've just decided I need to start trying the side swings too...I like the idea of trying with what you did here with 2 jumps and 2 side swings. I'll give that a go 👍 I do seem to aggrevate my sacroilliac joint pain when I jump rope though.. I think particularly when I practice DUs and Criss crosses.. any suggestions why this may be? any advise how it may be avoided?

[@redefiningstrengthOC]

+Evren Sener Does it feel like it's out of alignment? Do you have a leg length discrepancy? Have you ever had an ankle, knee or hip injury? There are a number of possible reasons and probably the most likely is your glute is inactive on one side...

[@MsEvReN81]

+Redefining Strength Actually I have fractured both my lower leg bones in 2008 and just a few months ago I figured out that, particularly on my injured side (left) my glutes have been asleep ever since. This only came to my attention when I started trying to progress onto challenging\advanced exercises and ended up with lower back and hip and knee pain..They seem to arrive one at a time. Until a week ago I thought I was experiencing pain only when working with heavy kettlebells but noted it after jump rope workouts this week. Should I be backing off from Jumping rope too for a bit and focus on glute activation? By the way I have your 21 day Glute burn programme which I love. though the Yoga routine I find very challenging. My medius is a tough one to wake up!

[@redefiningstrengthOC]

+Evren Sener the fractures and glute inactivity definitely explain the pain. And if you don't strengthen your glutes and even the stabilizers up your legs, you could even end up with shoulder and neck pain. I would definitely lower the intensity of your jump rope sessions until you have your glutes more activated. Including moves like these leg isometrics in your warm ups and on a recovery day may help as well as using the glute activation workouts in my program. redefiningstrength.com/15-leg-isometric-exercises-to-improve-your-mobility-stability-and-strength/ If you need anything else or want to chat more, don't hesitate to email me too!

[@MsEvReN81]

+Redefining Strength Cori you are spot on I am already suffering with shoulder and neck pain too.... My left side is constantly in pain. Thank you so much for your generosity in great advice. I will concentrate on the glutes and back off the power jumps for a while.

[@redefiningstrengthOC]

+Evren Sener Yes also work a ton on your core in general. Try the Pelvic Tilt redefiningstrength.com/pelvic-tilt-exercise/ and make sure that when you plank you really engage your lats, abs, glutes, quad...basically flex everything in your middle. It sounds like your whole core is in some need of work. And don't forget to stretch and roll. Alleviating injury is a 4 step process - foam rolling, stretching, activation and strengthening!

[@joseixpertay348]

awesome jump rope workout👌. keep it up💪

[@redefiningstrengthOC]

Thanks! :-)

[@joseixpertay348]

Redefining Strength you're welcome! :)

[@tasheantataylor5344]

🤣🤣🤣 I would die 10 seconds in. Good work.

[@redefiningstrengthOC]

hehe Jump rope is so fun though!

[@sarasossa2655]

Hello! I like so much you channel 💞 always have very important topics. I have one question when is good buy a speed rope? I been about two months to use jump rope in my workouts, but me rope is like a fabric material. sorry for my bad english

[@redefiningstrengthOC]

+Sara Sossa Thanks! So I don't use a speed rope. Just don't like them. The ones I like are actually the cheap licorice ropes. They are light but they have a little bit of weight to them. I like the feel over the super light speed ropes. Here is the one I have - goo.gl/1vD23R

[@buzzmeanytime]

Hey. First off I want to say I enjoy your Channel. Can you tell me what kind of jump rope should I use for fat loss and what type of jump rope I should use for strength training and muscle building? I was at Big 5 today trying to choose between a speed jump rope which is much thinner and a jump rope with a heavier handle and a thicker rope but I just wasn't sure. Can you help me out please? Thank you :-)

[@redefiningstrengthOC]

Thank you so much John! So I'm the wrong person to ask as I literally like the cheap jelly ropes. I don't like speed ropes. I like a little bit of weight. And I've used the weighted ones, but those sort of felt pointless too. I do think there is some personal preference. If you want to just do more of the basic, a weighted one could be cool, but if you want to mess around with the different variations and even do double unders, I'd go with something lighter. Test out a few. Best way to find which feels best to you!

[@buzzmeanytime]

Redefining Strength thanks

[@pat8770]

Just when I needed skipping ideas. Thanks guys. Coconut is not interested in this. :)

[@redefiningstrengthOC]

+Patrick Botha YAY! You're welcome! Coconut doesn't like the jump rope. It means I won't throw her ball haha

[@ewertonsilvabh]

top.

[@redefiningstrengthOC]

+ewerton silva Thanks!

[@johnwesley975]

♡

[@redefiningstrengthOC]

+John Wesley :-)

[@buzzmeanytime]

Where is redefining strength located?

[@redefiningstrengthOC]

We are in Costa Mesa California :-)

[@buzzmeanytime]

how much is a membership at your gym? do you train general public. I'm 232 pounds and I need to get down to 189 or lower. Need to add work on core, strength and agility.

[@redefiningstrengthOC]

So sorry I missed this! I only train the general public :-) It is $197/month for unlimited classes. Anytime you want to try out a class let me know!

[@buzzmeanytime]

Redefining Strength are you the woman in the video? What's your name? I'm just asking so I know who I'm talking to.:-) thanks for responding to my question.

[@redefiningstrengthOC]

Yup :-) And no problem. I'm Cori