Jump Rope Workout For Sport Conditioning

This workout will help you to build lung capacity and endurance so that you can have some "gas left in your tank" when it really matters during your sport performance. It's 6 sets of 3 timed segments in a descending ladder--1 minute, 30 seconds, then 15 seconds, each set. There's 10 sec between each of those and a recovery of 30 sec. between each set. Even though the times are shorter as the set progresses, the intensity increases from easy to as fast as you can go or harder moves/weighted rope options. I show a 5 min warm-up and then the workout is all here, complete with timers on the screen, if you want to do the workout with me. If you prefer to workout on your own, I'll list everything I do and use below. Enjoy!

Links:
Jump Rope mat and 5mm PVC Jump Rope from Dope Ropes (These links offer a discount:)
USA: https://doperopes.com/?ref=SHz0Y6K9
EU: https://doperopes-eu.com/?ref=2dUe29Tt
Discount Code: LISADAVIS

Weighted 1/2-Pound Rope from HereRope: https://amzn.to/3YyDqCW
Weighted 1/4-Pound Rope from HereRope: https://amzn.to/456dLVU
RBX Quick-Dry Shorts: https://amzn.to/4d2fwp6
Running Girl Workout Bra: https://amzn.to/4iOYJqU
Striped Tank Top: https://amzn.to/4jCRNOS
Under Armour Hovr Sonic 6 Shoes: https://amzn.to/43tenCX
Contigo Autoseal Water Bottle: https://amzn.to/4iR9vNi

Learn the Boxer Skip Video:    • Learn the Jump Rope Boxer Skip  
How Much Protein Do I Need Video:    • How Much Protein Do I Need?  

THE WORKOUT:
5-Min. Warm-Up of 8 jump rope moves, done at an easy level for 30 sec. each and a short break for 10 sec. or so, between each (Moves: Basic Bounce (BB), Slaloms, Boxer Skip (BS), Jacks, 2-1High Knees, Scissors, BS again, and Low Heismans

Set 1:
1:00 Easy Scissors (I'm using 5mm PVC for everything in the first 3 sets)
10 sec. Break
:30 Medium-Intensity Slaloms
10 sec. Break
:15 sec. Intense Crossovers (XO)
30 sec. Recovery
(Not going to list the :10 Breaks between after this, but they will be on each set)

Set 2:
1:00 Easy Running Man (RM)
30 Sec. Med-Int "Fast" Heel Taps
:15 Hard/Fast High Knees Running
30 sec Recovery

Set 3:
1:00 Easy Side Swing-Open, alternating sides
:30 Med Jacks
:15 Hard Double Unders (DU)
30 sec. recovery

Set 4: (Using different weights of ropes on each exercise the next 3 sets)
1:00 Easy 5mm PVC Boxer Skip
:30 Med 1/4# Weighted Rope Slaloms
:15 Hard 1/2# Rope 2 XO, 1 DU
30 sec. recovery

Set 5:
1:00 Easy 5mm PVC Butt-Kickers
:30 Med 1/4# RM
:15 Hard 1/2# XO
30 sec. recovery

Set 6:
1:00 Easy 5mm PVC Jacks
:30 1/4#Med High Knees Running
:15 Hard 1/2# DU

Timers were provided by Vecteezy
Music was provided by Epidemic Sound