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Jump Rope Criss-Cross

AdvancedCardioTier T3

Aim: coordination and light cardio at home. Good for: Home cardio without much equipment; Coordination practice; Short cardio intervals.

Targets: Hip
Muscles: Gastrocnemius, Soleus
Rope skippersCardioCoordination

When to use

This is for people who already skip rope comfortably. Use it in a warm-up or cardio block once basic jumping feels easy. The goal is coordination and light cardio at home.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease, or if you trip on the rope.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • jump rope

Dosage

3

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the rope behind the feet, arms uncrossed.
  • Begin the rope turning.
  1. She stands ready, the rope held behind her feet, hands at hip height, arms uncrossed, looking forward.

    Step 1 of 5

    Stand ready with the rope behind your feet. Hold your hands at hip height with your arms uncrossed.

  2. She crosses her arms in front of her chest as the rope swings down, the loop narrowing toward her feet while she hops to meet it.

    Step 2 of 5

    Cross your arms in front of your chest as the rope swings down. Hop to meet the narrowing loop.

  3. She is mid-jump, feet off the floor, the narrowed rope loop passing under her crossed arms and beneath her feet.

    Step 3 of 5

    Jump with both feet off the floor. Let the rope pass under your crossed arms and feet.

  4. She lands and separates her arms back out to hip height, the rope continuing its turn for the next pass.

    Step 4 of 5

    Land softly and open your arms back to hip height. Keep the rope turning for the next pass.

  5. She stands ready, the rope held behind her feet, hands at hip height, arms uncrossed, looking forward.

    Step 5 of 5

    Return to the ready stance with the rope behind your feet. Hold your hands at hip height, arms uncrossed.

Form Cues

  • Jump low
  • Land softly on the balls of your feet
  • Keep your elbows near your sides
  • Look forward

Common Mistakes to Avoid

  • Jumping too high
  • Tangling the rope with wide arms
  • Landing on stiff legs
  • Holding the breath

Safety Information

Jumping is impact on the feet, knees and ankles; use a firm, flat surface and clear space.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.