Definitions
-------------
Single jump: jump with both feet simultaneously, one turn of the rope
Sprint: alternate feet, one rope turn per foot; basically running in place. 1 'sprint' is two rope turns, one for each foot. knees should come up high
Double bounce: jump twice in a row on each foot. 1 double bounce is two rope turns, so double bounce x 8 is RRLLRRLLRRLLRRLL (16 total turns). keep legs straight, feet should barely leave the ground
Combination (120 total turns):
Single jump x 8
Sprint x 8
Double bounce x 8
Sprint x 8
Single jump x 8
Sprint x 8
Double bounce x 8
Sprint x 8
Single jump x 8
Warm up
-----------
Jump at a relaxed pace. I do mostly single jumps, but I mix it up to keep it from getting boring
1 minute on
1:15 rest
1 minute on
1:00 rest
1 minute on
:45 rest
1 minute on
:30 rest
1 minute on
Rest a few minutes, catch your breath, stretch, drink water
Long intervals
-----------------
These should be fast, but don't kill yourself. save that for later. Each takes me around 43s-50s
Combination
:30 rest
Combination
:30 rest
Combination
Rest a few minutes, catch your breath, drink water
Tabata intervals
-------------------
4:00 total of short intervals. Every second sprinting should be as fast and hard as possible.
:20 sprints
:10 rest
Repeat for 4:00 total.
Rest, catch your breath, drink water
Cooldown
------------
1 Combination at a relaxed pace. I'm pretty tired for this one.
I think it takes about a half hour total, maybe less.
