Ready to push your limits? This advanced workout combines double unders, criss-crosses, and multi-skill combos to challenge even experienced jump ropers. It demands coordination, speed, and endurance — and delivers a serious calorie burn.
Warm-Up
| Exercise | Duration | Notes |
|---|---|---|
| Easy alternate foot | 2 min | Build rhythm |
| Boxer step | 1 min | Loosen up the footwork |
| Single-leg jumps | 30 sec each | Activate each leg |
Main Workout
| Exercise | Duration | Notes |
|---|---|---|
| Double unders | 1 min | Steady unbroken sets |
| Basic bounce recovery | 30 sec | Active recovery |
| Criss-cross | 1 min | Every other jump crossed |
| Basic bounce recovery | 30 sec | Active recovery |
| Combo: 5 basic + 5 double unders | 2 min | Repeat the combo pattern |
| Rest | 1 min | Walk it out |
| High knee sprint | 45 sec | Maximum intensity |
| Boxer step recovery | 45 sec | Easy, rhythmic |
| Triple combo: cross, double, high knee | 2 min | Alternate between all three |
| Rest | 1 min | Recover before round 2 |
Cool-Down
| Exercise | Duration | Notes |
|---|---|---|
| Easy boxer step | 2 min | Gradually reduce speed |
| Full body stretch | 3 min | Calves, quads, shoulders, wrists |
Tips for this workout
- ✓Repeat the main block twice for the full 25-minute workout.
- ✓If your double unders break down, drop to singles and restart. Don't sacrifice form.
- ✓Film yourself to analyze your technique — small adjustments make a big difference at this level.
- ✓Track your unbroken double under count over time — it's the best measure of skill progression.
Track this workout with AI
Download Jump Rope Counter Pro for free — your iPhone counts every rep automatically.