YOUR 5 QUICK-BLITZ SKIPPING MOVES
Bounce skips
- Keeping your back and head straight, gently jump with both feet together, just high enough to allow the rope to pass under your feet.
- Remember to push off and land on the balls of your feet, bending your knees softly as you land to absorb the impact.
Running skips
- Gently jump from one foot to the other, allowing the rope to pass under your feet as you shift your weight from one foot to the other.
- As you pick up speed, bring your knees up in front of you as if jogging on the spot.
Ski jumps
- Start in a bounce skip stance. Keeping your feet together, jump a few inches with both feet to the right with the first rope swing and a few inches to the left with the second rope swing.
- Keep alternating from side-to-side as you skip.
Bell jumps
- Start in the bounce skip stance. Keeping both feet together jump a few inches forwards on the first swing and a few inches backwards on the second swing.
- Keep alternating forwards and backwards as you skip.
Power jumps
- Start in the bounce skip stance, bend your knees and jump at least 6in (15cm) off the floor. Concentrate on turning your wrist faster so that the rope passes under your feet twice in one jump.
- Bounce step twice in between each power jump, until you can do 15 seconds of continuous power jumping.
Zest Tip
Stand in the middle of the rope and lift up the handles; they should be level with your armpits.
Zest Tip
Hold the handles to work your forearms. Hold the rope to switch the focus to your shoulders.
Click to the next page for the 26-minute skipping plan, created by Cathy Brown (former European boxing champion and now a personal trainer at The Third Space).
