Jump Rope Jacks

1. Hold a jump rope in both hands, ensuring it's of appropriate length for your height.
2. Stand with your feet together and the jump rope positioned behind you.
3. Hold the handles of the jump rope in each hand, palms facing inward.
4. Begin jumping over the rope, lifting your feet off the ground and swinging the rope under you.
5. As you jump, move your legs apart, similar to a traditional jumping jack motion, clearing the rope and landing with your legs wide apart.
6. On your next jump, bring your feet back together to the starting position.
7. Continue the jumping motion with the jumping jack leg movement.

1. Maintain a consistent rhythm with both the jump and the arm and leg movements.
2. Land softly to reduce impact on the joints. Bend your knees slightly upon landing.
3. Keep your core muscles engaged throughout the exercise to stabilize your body.
4. Establish a steady breathing pattern. Inhale and exhale in a controlled manner.

Easier

• Start with a slower pace to reduce intensity, gradually increasing speed as your fitness level improves.
• Perform the exercise without the jump rope if you're still working on jump rope skills.
• If you're new to jumping rope, start with shorter sessions and gradually increase the duration as you build endurance.