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Bet You’ve Never Done a Jump-Rope Workout like This Before

Toning muscles you didn’t even know you had.

Bet You’ve Never Done a Jump-Rope Workout like This Before
Alec Kugler
You know that feeling you get after a really good workout—the euphoria that slowly turns into this gratifying soreness? Yeah, the palpable side effects of all the hard work you just did. Well, we’re just going to go out on a limb here and say that after The Rope Class with Amanda Kloots at Bandier’s Studio B, we’ve never quite felt so sore—in the best way possible. It’s intense, fun (yes, we are serious!), and made for the easily bored. Try it, and you’ll feel the payoff tomorrow and beyond.


Move #1

In and Out

“With the rope handles in each hand, find your regular jump first. Keeping your rhythm, move your feet out and in like you would a jumping jack. Do eight regular jumps, 18 in-and-outs, and then back to eight regular jumps—three times through.”

Good for: Working your entire body—but the in-and-out movement targets your inner and outer thighs.

Move #2

Kick the Can

“While performing a regular jump with the rope, start by lifting the right leg up and then back toward your glutes. Then extend that same leg out in front of your body with a kick. On the way back in, hop to the opposite side and do the other side. Do eight regular jumps, 16 kick-the-cans, eight regular jumps. Three times through.”

Good for: Hamstring and quadriceps.

Move #3

Cross Jump

“To do a cross jump, start with your arms in the regular jump position, elbows bent at a 90-degree angle. Cross your right arm over your left arm so that your elbows meet as if you are giving yourself a big hug. Open your arms back to the starting position. Do three regular jumps and then one cross jump, 16 times through.”

Good for: Deltoids, pectorals, biceps, and abdominals.

Move #4

Standing Abs

“Double the rope over, and hold it firmly between both hands. Lift the rope over your head, but keep your hands and the rope in front of your forehead. Reach your body over to the right, and bend your right elbow down to your right hip. Extend the right arm out to the right side, lengthen farther out from your hips. Pull your arm back in, and return to the starting position. Do 16 to the right and then 16 to the left.”

Good for: Obliques and lats.

Move #5

Ab Twist

“Fold the rope over twice and hold it taut in between your hands at chest height. Keep your legs in a deep lunge position, left leg forward, right leg back. Slowly twist to your right, keeping your hips forward. Return to starting position facing forward. Do 24 to the right side, switch legs, and do 24 to the left side.”

Good for: Obliques, shoulders, and quadriceps.

Move #6

Arm Reach

“In a pitched 45-degree position with your arms bent with the rope taut between both hands, extend your arms down, reaching to the floor, and then pull back to starting position, elbows high, lifting to the ceiling. Keeping the left elbow in place, extend the right arm down toward the left toe, then return to start. Switch sides and extend the left arm to the right toe, and return to start. Do 24 reps.”

Good for: Shoulders, rear deltoids, chest, back, and obliques.

Move #7

Tricep Torture

“Fold the rope in half and hold the rope taut behind your back between your two hands with your palms facing up and away. Keep the rope pulled tight away from your back and glutes. Lift your palms up, pulling away from your body, then back to the starting position. Lift your elbows straight up to the ceiling, bending them to a 90-degree position, and then return to start. Do eight reps up and down, then eight reps pulling the elbows up, three times through.”

Good for: Triceps and rear deltoids.

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