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7.31.2012

Jumping Into Jumping Rope

Jumping Rope Doesn’t Have To Be Fun

Six weeks of Jumping Rope, three workouts per week

Jump Rope

1. 500 jumps

2. 10 x 50 jumps as fast as possible (1:00 minute rest) between each set

3. 600 jumps

4. 10 x 60 jumps (1:00 minute rest)

5. 700 jumps

6. 10 x 70 jumps (1:00 minute rest)

7. 800 jumps

8. 10 x 80 jumps (1:00 minute rest)

9. 900 jumps

10. 10 x 90 jumps (1:00 minute rest)

11. 1000 jumps

12. 10 x 100 jumps (1:00 minute rest)

13. Listen to the radio and jump until five songs are played ( no satellite radio or songs on your ipod).

14. Listen to the radio and jump until five songs are played ( no satellite radio or songs on your ipod).

15. Play one side of a CD and jump until it is over.

16. 1000 jumps alternating between 100 half speed and 100 full speed

17. Run three miles jumping rope

18. 10 x 100 jumps

a. two feet    f. two feet, one foot

b. left foot    g. cross-over

c. right foot   h. skip

d. backwards  i. double jumps

e. high knee   j. sprint in place

Pendulum Equipment

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