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Jump rope

Jump rope · Flow 40/20

Technique, rhythm and relaxed flow.

Do it in Tempoora

Free, no account needed. It goes into your library and starts with one tap.

Warm-up

4 rounds · 40 s work · 20 s rest

  1. Basic bounceEasy pace, low jumps.
  2. Boxer stepShift your weight gently.
  3. Basic bounceKeep your shoulders relaxed.
  4. Boxer stepStay fluid, no rushing.

Technique

4 rounds · 40 s work · 20 s rest

  1. Side swing + jumpFlow over speed.
  2. Criss-crossWith control. If you miss, go back to basic bounces.
  3. Side swing + jumpKeep your wrists relaxed.
  4. Criss-crossDon't chase top speed.

Flow

4 rounds · 40 s work · 20 s rest

  1. Relaxed basic bounceFind a pace you can keep.
  2. Boxer stepBreathe and keep moving.
  3. Relaxed basic bounceTry to make the rope barely audible.
  4. FreestyleFinish with the moves you like best.

How to do it with Tempoora

  1. 1

    Tap “Do it in Tempoora” and add it to your library.

  2. 2

    Press play: countdown, then move.

  3. 3

    The app calls out every exercise and every rest with voice and sound.

More Jump rope workouts

Jump rope · 8 min 45 sJump rope · Quick feet 30/15Coordination, agility and footwork changes.Jump rope · 9 min 45 sJump rope · Endurance 45/15A progressive session to hold the pace without losing form.Jump rope · 3 min 50 sJump rope · TabataEight 20-second all-out rounds with the rope.

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