Double Unders
High-intensity conditioning that develops coordination, calf power, and work capacity.
Full BodyAdvancedCardioJump
At a glance
| Muscles worked | Primary: calves & shoulders. Secondary: core, coordination |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Cardio · Jump |
| Sets & reps | 3 sets × 20-50 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Hold a jump rope with elbows close to the body.
- Jump high enough for the rope to pass under the feet twice per jump.
- Keep the wrists relaxed and turning the rope.
- Land softly on the balls of the feet.
- Continue for the desired number of reps.
Equipment
- Jump Rope
Coaching tips
Benefits
High-intensity conditioning that develops coordination, calf power, and work capacity.
Common mistakes
Avoid jumping too high or using excessive arm movement.
Make it harder
Increase unbroken reps or speed.
Make it easier
Practice single-unders or alternating single/double attempts.
Breathing
Breathe rhythmically; avoid holding the breath.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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