FastFit BETA
Endurance Recommended program

Jump Rope Endurance 30

Longer rope rounds of 45 to 90 seconds build the kind of stamina boxers are known for. Add high-knee and criss-cross skips once the basic bounce feels easy.

9exercises
32min
20sets
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Training flow

Warm-up 2 exercises
Jogging in Place
1 sets 60s Full Body
rest 10s
Ankle Circles
1 sets 10 reps Calves
rest 10s
Main 5 exercises
Jump Rope
4 sets 90s Calves
rest 30s
Alternate-Foot Jump Rope
3 sets 60s Calves
rest 30s
Jump Rope Boxer Skip
3 sets 60s Calves
rest 30s
High Knee Jump Rope
3 sets 45s Calves
rest 30s
Criss-Cross Jump Rope
3 sets 45s Calves
rest 30s
Cool-down 2 exercises
Wall Calf Stretch
1 sets 30s Calves
rest 10s
Standing Quad Stretch
1 sets 30s Quadriceps
rest 10s