Remember that some of these tricks can be hard to master at first so make modifications until you can get them down. Make sure to focus on proper technique and practice over and over. Have fun with the jump rope and give it your best effort. Get after it, stay committed and you'll sculpt the physique you want.

JUMP ROPE EXERCISES

• Fast Regular Bounce

  • For this move, you do jump rope regular bounce, but focus on spinning the rope really fast. Even though you're jumping rope faster than normal, there is a not a lot of movement required here. Make sure to keep your elbows in and your hands jutting out to the sides of your hips. Your feet should only come about 1 to 2 inches off the ground.

• Side Swipes

  • Start by jumping rope doing regular bounce and add in a few side swipes on each side as you go along. Basically to do a side swipe, you roll your right arm over your left arm and then vice versa as the rope swings to the side. If you can’t quite do the side swipes while jumping, you can just do a few side swipes without jumping and then get back into regular bounce.

• Boxer Skip

  • This one is a little like regular bounce, except you alternate shifting your weight from your right to your left foot. You can tap your toes or your heels, whatever works better for you. You want to maintain a pretty fast pace here so make sure to push yourself as hard as you can.

• Side Swipe Single Under

  • Start by swinging the rope in the middle and under your feet. Next do a side swipe on the left side and then the right side before coming back to the middle again. This trick takes a little bit of practice because this move is more about rhythm rather than going fast.

• Side Swipe Double Under

  • This move is just like the last one except that instead of just doing a single under in the middle, you'll do a double under. Make sure to keep your knees bent, maintain proper form and keep your movements controlled.

• Side Swipe Criss Cross

  • Similar to the previous two side swipe moves, you'll do a side swipe on each side and then cross the rope when you come back to the middle. A lot of these tricks take time and practice before you can really master them. Focus on using the right technique and you can build up speed as you get more advanced.

• Freestyle

  • Have fun with it here! Get in the zone and move your body in ways that make you happy. You can do some regular bounce and throw in a few skips or keep practicing one of the side swipe moves that was giving you trouble. Whatever you decide to do, make sure you're working hard and having a good time.