Double Under Jump Rope
Cardio & Conditioning · full · advanced
Start
FinishHow to do it
Jump slightly higher than a normal skip and flick the wrists fast enough for the rope to pass under the feet twice per jump, keeping the elbows tucked close to the ribs.
Muscles worked
Primary: full · Also works: calves, forearms, shoulders
Equipment
No equipment
Common mistakes
- Swinging from the shoulders with wide elbows instead of spinning the rope with the wrists
- Piking the legs forward or tucking the knees to buy time in the air
- Jumping much higher instead of spinning the rope faster, which burns the calves out in 20 seconds
Variations
- Single unders with a fast wrist spin to build the timing
- One double under every five singles
- Sets of five with a full reset between
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Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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