AÂ FIT30 EXERCISE
Alternate Foot Jump
The Alternate Foot Jump Rope exercise is a cardiovascular workout that involves jumping rope while alternating the movement of each foot.
HOWÂ TO
How do I do Alternate Foot Jump?
- Stand with your feet shoulder-width apart, knees slightly bent, holding the jump rope handles in each hand. The rope should be resting behind your heels.
- Your arms should be down at your side. Tuck your elbows into sides and raise your hands so that your forearms are parallel to the ground.
- Raise your right foot off the ground slightly so that you are standing on your left foot. This is the starting position.
- Swing the rope overhead and begin jumping over the rope, lifting one foot off the ground while the other remains on the ground.
- Quickly alternate the movement of each foot, jumping over a rope with each rotation.
TIPS
What are some tips for Alternate Foot Jump?
- Keep your movements light and stay on the balls of your feet to reduce impact.
- Engage your core muscles to help maintain balance and stability.
- Ensure that your arm movement is consistent and coordinated with the jumping motion.
- Keep your gaze straight ahead to maintain proper posture and balance.
- Try to maintain a steady and rhythmic pace throughout the exercise.
MODIFICATIONS
How do I modify Alternate Foot Jump?
Easier
- Instead of jumping, perform a low-impact version by using an imaginary rope, lifting one leg off the ground at a time while swinging the arms.
Harder
- Increase the intensity by incorporating faster and more intense leg movements.
What are the benefits of Alternate Foot Jump?
Endurance
Functional Movement
Improved Coordination
A jump30 workout
Welcome To The Jungle
Complete 4 Rounds In 24:40
- Basic Jump (0:45)
- Rest (0:20)
- Elbow Plank (0:40)
- Rest (0:20)
- Alternate Foot Jump (0:45)
- Rest (0:20)
- High Plank (0:30)
- Rest (0:20)
- Basic Jump (0:45)
- Rest (0:20)
- Walk Out Push-Ups (0:20)
- Rest (1:00)
Free
A jump30 workout
UnbeSHIBAble
Complete 4 Rounds In 26:20
- Freestyle Jump (0:15)
- Rest (0:10)
- Scissor Jump (0:15)
- Alternate Foot Jump (0:15)
- Rest (0:20)
- Side-to-Side Shuffle (0:15)
- Bodyweight Squats (0:15)
- Narrow-to-Wide Squats (0:15)
- Rest (0:20)
- Russian Twists (0:10)
- Mountain Climbers (0:15)
- Rest (0:15)
- Russian Twists (0:10)
- Cross Mountain Climbers (0:15)
- Rest (0:15)
- Freestyle Jump (0:15)
- Scissor Jump (0:15)
- Alternate Foot Jump (0:15)
- Rest (0:20)
- Freestyle Jump (0:15)
- Basic Jump (0:15)
- Rest (0:20)
- Squat Thrusts (0:15)
- Rest (1:00)
Free