Challenge Jump Rope Exercises
Browse our library of jump rope and bodyweight exercises.

Jump Rope Exercise Demonstrations

Basic Jump

Basic Jump

Alternate Foot Step

Alternate Foot Step

Jump Rope Jacks

Jump Rope Jacks

Scissor Step Side

Scissor Step Side

Front to Back

Front to Back

Criss-Cross Double

Criss-Cross

Criss-Cross Double Unders

Criss-Cross Double Unders

Jump Rope Off Step

Jump Rope Off Step

Single Foot Jumps

Single Foot Jumps

Double Unders

Double Unders

Jump Rope High Knees

Jump Rope High Knees

Jump Rope High Knee Step

Jump Rope High Knee Step

Reverse Jump

Reverse Jump

Twist Jump

Twist Jump

Side to Side Jump

Side to Side Jump

Boxer Step

Boxer Step

Jump Rope Mummy Kicks

Jump Rope Mummy Kicks

Side to Side Swing

Side to Side Swing



Bodyweight Exercise Demonstrations

Drop Squat

Drop Squat

Low Squat Hold

Low Squat Hold

Burpees

Burpees

Mountain Climbers

Mountain Climbers

Cross Mountain Climbers

Cross Mountain Climbers

Jumping Jacks

Jumping Jacks

Seal Jacks

Seal Jacks

Extended Plank

Extended Plank

Low Plank

Low (Elbow) Plank

Sprint High Knees

Sprint High Knees

Shadow Boxing

Shadow Boxing

Forward Lunge

Forward Lunge

Forward Lunge Prisoner

Forward Lunge Prisoner

Plank Up and Down

Plank Up and Down

Push-Up

Push-Up

Slow Push-Up

Slow Push-Up

Backward Lunges

Backward Lunges

Side to Side Squat

Side to Side Squat

Speed Skaters

Speed Skaters

Squat Thrusts

Squat Thrusts

Slow Squat

Slow Squat

Bodyweight Squat

Bodyweight Squat

Squat Jump

Squat Jump

Walk-out With Push-Up

Walk-out With Push-Up

Walk-outs

Walk-outs

Dive-Bomber Push-Up

Dive-Bomber Push-Up

Dive-Bomber Push-Up v2

Dive-Bomber Push-Up v2

Extra Video Demonstrations

Bodyweight squat - 0:01
Squat hold - 0:13
Squat jump - 0:24
Drop squat - 0:37
Slow squat - 0:50
Side to side squat - 1:08
Speed skaters - 1:17
Push-up - 1:26
Modified Push-up (knees) - 1:36
Wide push-up 1:49
Slow push-up - 2:00
Dive-bomber push-up (version A) - 2:15
Dive-bomber push-up (version B) - 2:28
Extended plank - 2:39
Elbow plank - 2:50
Mountain climbers - 3:00
Cross mountain climbers - 3:10
Walk-outs - 3:21
Walk-out push-up - 3:36
Seal Jacks - 3:54
Squat thrusts - 4:03
Burpees - 4:17