You can make most exercises easier or harder according to your fitness level, as described below. ADJUST FOR YOUR FITNESS LEVEL: If you are unable to jump rope or to make the workout easier, perform jogging on the spot or jumping jacks instead.
ADJUST FOR YOUR FITNESS LEVEL: For an easier workout, bend your legs and place your knees on the floor.
Lie on your front with your hands clasped behind your back and your toes touching the floor. Rock back and forth on your elbows and toes using a sawing motion, allowing your body to pivot on your elbows. ADJUST FOR YOUR FITNESS LEVEL: Bend your legs and rest on your knees for a less demanding workout. Bend your arms and lower your butt toward the floor – until your elbows are bent to 90-degrees. How to adjust according to your fitness level: The further forward you place your feet, the more demanding this exercise becomes.


Lie on your back and, with your legs straight, place your hands palms-down under your butt. Tip: Keep pressing your lower back into your hands to ensure safe performance of this exercise. Extend your left leg and right arm straight out and away from you – try and touch the wall in front and behind you. Return to the starting position and then perform an identical rep using your opposite arm and leg. Lower yourself to the floor (bending your arms) and at the same time lift your left foot, bend your knee, and bring it out to the side, trying to touch your left elbow. Tip: Keep your core braced at all times and resist the temptation to bend your back sideways. This means your purchase is not just risk-free to your health but risk-free to your wallet too.
This exercise plan combines all that’s great about jump rope with super effective exercises to create a massive calorie burn, firm and tone the body, and boost fitness.


To make the workout easier, you can also reduce the jump rope intervals to 30 seconds; to make it harder you can try increasing it up to 2 minutes! If you need a break, take a breather, and then continue if you can.
In the starting (push-up) position, bring your knee to touch your elbow and return your foot to the floor so you’re pack in the push-up position. So even though you’re exercising non-stop, your body is recovering from one type of exercise while you’re doing another. The jump rope intervals provide an active recovery from the muscular strength and endurance exercises and vice versa.
It’s better to do less with perfect form, than to complete the workout and do the exercises with poor technique.



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