Top 5 Double-under Jump Rope Workout Ideas to Spice Up Your Workout Routine

Top 5 Double-under Jump Rope Workout Ideas to Spice Up Your Workout Routine

A double-under jump rope workout is a form of jump rope workout. It is more intense than the regular jump rope, you know. Generally, for a jump rope workout, the rope goes under you once. So, you can say that one jump involves one rotation.

Contrastingly, for the double-under jump rope workout, the rope goes under you twice in one jump. Therefore, you can say that one jump involves two rotations.

 

Key Takeaway

Unlike the regular jump rope workout, as the name implies, a double-under jump rope workout involves two rotations in one jump.

There are many ways to perform this workout. Some are; double-under paired with a superset, double-under, and circuit training, double-under while resting, double-under Tabata workout, and heavy double-unders with strength training.

 

How to Do a Double-under Jump Rope Exercise

The double-under jump rope workout seems easy when you watch someone else perform it. However, it is not as simple as it looks. Most people think that double-unders are simply about speed. Well, there’s more to it.

The following steps are the basic ways to do double-under jump rope workouts.

  1. Place the jump rope for the exercise behind your heels.
  2. Hold both ends of the rope in your two hands.
  3. Stand in a ready-to-skip position. For this position, bring your shoulders down, keep your core braced, and place your elbows close to your body on both sides.
  4. Now take the rope swiftly over your head towards your front.
  5. Jump and let the rope pass beneath you. Repeat the action quickly while flicking your wrists so that the rope can pass under you twice before your feet land.
  6. Return to the ground and take off to repeat the action.

 

5 Double-under Jump Rope Workout Ideas

Top 5 Double-under Jump Rope Workout Ideas to Spice Up Your Workout Routine
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The double-under jump rope exercise is a very effective workout. It’s great for your muscles and helps improve your breathing.

There are so many ways to do a double-under. The main thing is finding a method that is effective for you and is just right.

 

Five double-under workouts

1. Add double-under to your superset:

You can perform a double-under workout as a mix of supersets and double-unders. A sit-up or push-up is a good pair. It’s best to pair double-under with upper body exercises.

You can follow this routine to do an Annie.

  • Ten double-under jump ropes
  • Ten sit-ups
  • 20 double-under jump ropes
  • 20 sit-ups
  • 30 double-under jump ropes
  • 30 sit-ups
  • 40 double-under jump ropes
  • 40 sit-ups
  • 50 double-under jump ropes
  • 50 sit-ups

For this method, you are starting easy and increasing the intensity over time. You can also follow this routine.

  • 50 double-under jump ropes
  • 50 Sit-Ups
  • 40 double-under jump ropes
  • 40 Sit-Ups
  • 30 double-under jump ropes
  • 30 Sit-Ups
  • 20 double-under jump ropes
  • 20 Sit-Ups
  • 10 double-under jump ropes
  • 10 Sit-Ups

 

2. Double-unders while resting:

Strangely, a good way to add a double-under jump rope workout to your routine is during your resting periods. It helps to increase the intensity of your exercises.

You can do this by taking a very intense exercise like a strength workout and then doing ten double-unders as a form of resting.

Nevertheless, do not overdo it. The aim will be defeated when you overstress your body.

It’s ok to rest between sets. Monitor how your body feels over time.

 

3. Double-under Tabata:

You can do double-unders as finishers. A workout finisher is a quick and high-intensity workout that you do at the end of your series of exercises. A double-under workout is the best for this.

It is called a double-under Tabata workout because it is done quickly (within four minutes).

 

4. Heavy double-unders with strength training:

By adding double-unders to your strength training, you can build your upper body. However, you should note that this routine is very extreme and can easily get you fatigued.

You can do this workout by starting with a heavy lifting session. You can use barbell lifts. Then, add some sets of heavy double-under jump ropes in between each lift session.

This will make your exercise very effective and intense.

When doing this workout, make sure you pay keen attention to your body. If you notice any unusual signs or feelings, slow down the exercise or stop.

 

5. double-unders and circuit training:

A double-under is a great addition to circuit training. It could be strength endurance circuit training or bodyweight circuit training. You can follow this routine.

  • Ten squats
  • 20 double-unders
  • 30 squats
  • 40 jumps.

You can do this routine in three rounds and take out two minutes after each round to rest.

 

Conclusion

A double-under jump rope workout is a workout everyone should try. Yours mustn’t be too intensive. You can do your double-under as it suits you.

Did you enjoy this article? If you have any questions or thoughts, please let us know in the comments section.

 

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