Zirv FitnessCardio exercise
Jump Rope (Crossover)
How to do it
- Hold a rope handle in each hand and begin with a few standard bounces to find a steady rhythm.
- Brace the core and keep the knees soft, jumping just high enough to let the rope pass underfoot.
- On the chosen beat, cross the arms in front of the body so the rope forms a loop as it comes around.
- Jump through the crossed loop, then uncross the arms back to a standard pass on the next rotation.
- Alternate crossed and standard passes at a controlled tempo, driving each landing through the calves and glutes.
- Avoid crossing the arms too high or wide, since keeping the cross close to the hips keeps the loop small and catchable.
Muscles worked
CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Related Calves exercises
- Type
- Cardio
- Equipment
- Jump Rope
- Primary muscles
- Calves, Quadriceps, Gluteus Maximus, Core, Shoulders
- Measured in
- Reps