JUMP ROPE

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 First things first

Before you begin your workout, we would like to say a big

THANK YOU
for choosing bemaxx Speed Rope!

Your satisfaction is our priority!

We want you to fully enjoy your bemaxx speed rope and ensure that you are completely satisfied!
We have done our best to ensure that our speed rope is ideally adapted to the individual needs of our
customers and that you can obtain the maximum benefit from this e-book.
Can we still improve our speed rope or e-books? If so, please tell us how. We are 100% behind our claim to
satisfy you. For special wishes or suggestions, you can contact us at any time under the following email
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1
 Welcome

Congratulations – you have decided to include rope skipping as a highly effective and challenging
exercise in your training programme!

It can be ideally integrated in everyday life and trains as full body workout not only strength but also
endurance and coordination. It is a high intensity workout that drives up the heart rate, brings up your
metabolism and keeps it in full swing.

Rope skipping can be done at different levels of difficulty and is therefore particularly well suited for
beginners as well as for ambitious athletes.

What is more, jumping rope is one of the most effective ways to burn fat. It burns about 13 kcal per
minute, i.e. a 30-minute workout can already burn up to 400 kcal of energy. While your shoulders, legs,
buttocks and arms get trained simultaneously, skipping rope – in combination with double jumps and
floor exercises – is and extremely varied training which is very easy to perform in the studio as well
as at home.

After a short warm-up of easy running, jumping and rotating your wrists (ideally 5-8 minutes), you can
start immediately.

In this guide we will show you how!

We wish you lots of fun and the best luck and success in your training!

Your bemaxx Team

2
 Important Information

Never use this or any other sports equipment without training and without having read the relevant safety
instructions carefully. Never perform any exercises if you do not feel safe or if they have not been
demonstrated to you by a certified trainer or specialist. Never use this or any other sports equipment if you
have found any faults with it. Get used to a new piece of sports equipment before you start using it for
advanced exercises..
Before starting the exercises from this training program or those from any other document, ensure that
your equipment is sufficiently maintained. Do not take any risks that exceed your experience, abilities or
physical fitness.
The training and nutritional guides in this or any other document are not medical guides but are instead
designed for the purposes of training and information. They are not a replacement for exercises, treatments
or dietary remedies prescribed by your doctor. Contact your doctor first before using the information in this
or any other document. Please follow the advice of your doctor if it differs from what you find in this or any
other document. If you use the information in this or any other document without first consulting your
doctor, you do this at your own risk. bemaxx excludes liability in particular for damage or consequential
damage and is not responsible for injuries or losses resulting directly or indirectly from the use or abuse of
this product.
The information in this or other documents is intended for persons over the age of 18 and is intended to
complement, not replace, suitable training. All forms of physical activity entail some inherent risks. bemaxx
therefore advises all users to take on full responsibility for their own health and to recognize and respect
their own limitations.

The contents of this website, especially text, photographs and graphics, are protected by copyright (
copyright ). Unless expressly indicated otherwise, copyright is held by PLConcepts GmbH & Co KG. Please
contact us (PLConcepts GmbH & Co KG, Oberlaaer Straße 70, 1100 Wien,AT– Tel. +43 677 61269069) if you
would like to use the contents of this website.

3
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 Important Notes (I/V)

1. THE RIGHT ROPE LENGTH FOR EACH BODY HEIGHT

To determine the optimal length of your bemaxx Speed Rope skipping rope for your workout, stand with
one leg (standing upright) on the skipping rope while pulling the two handles tightly towards you. You will
have the correct length when the grips are at the height of your armpits.

The rope length (without considering the handles) can be

calculated using the following formula.

Body height > 167,5cm: body height + 91,5cm

Body height < 167,5cm: body height + 85,5cm

By adjusting the screw caps (see picture) you can adjust the rope perfectly to
your needs. If desired, you can easily cut the protruding ends of the rope to fit
using the cutters.

This is how you fix the skipping rope

correctly:
Step 1: Fix the rope by turning the rear nut until it
is firmly fixed.

Step 2: Then tighten the knurled nut in front of it

firmly to prevent it from loosening during the
exercise.

5
 Important Notes (II/V)

2. PAY ATTENTION WHEN JUMPING ON ROUGH SURFACES!

Please note that your skipping rope is an item of
wear and tear (just like any other piece of sports
equipment), because there is always friction
between the rope and the ground during rope
skipping. The rope itself is designed in such a way -
combination of steel rope and PVC sheathing - that
it resists the demands in the best possible way.
However, jumping on very rough surfaces (asphalt,
cobblestones, other rough stone floors and floor
tiles, etc.) really does present enormous
challenges to the material and can lead to very
rapid wear of the material.

For this reason we recommend using the enclosed rope protector on rough surfaces (please note
the different diameters in your set: one rope protector each for your black rope and one for the red
rope). Additional protection is provided by using a standard fitness mat with a smooth surface. This
way you should be able to enjoy your skipping rope for a long time.

Simply place the rope protector on your rope as

shown - make sure it is centered so that your rope
can swing straight through.

Please note : The additional weight in the middle of

the rope gives you more return when jumping (and
you can feel it better during the movement) and you
can accelerate your rope even better and more
controlled.

6
 Important Notes (III/V)

3. DISENTANGLE YOUR ROPE BEFORE AND AFTER EACH USE

In general, we recommend not to wrapping the rope too tightly. Avoid wrapping the rope around your
handles for storage or kinking the rope
when wrapping it! Instead, wind it
loosely in a circle for storage (as
shown).

In addition, units in which you vary the

jumping techniques or even the speeds
may cause the rope to twist.
Disentangle your rope again and again
by turning the handles.

4. CAREFUL, STEEL CABLE!

Why did we choose a steel cable with PVC coating? In
general, this combination of a large number of other
combinations has proven to be the most popular with our
customers: on the one hand, the rope with steel core allows
enormous speeds (ATTENTION, if you have only ever
jumped with ropes made of PVC or jute fibres!) and on the
other hand the PVC sheath protects both the steel rope and
the jumper itself. Nevertheless we ask for special caution
Stahlkern when jumping:

If you hit your leg or other parts of the body at high speeds, it can be very painful and can leave massive
bruises and injuries. Therefore we explicitly do not recommend the skipping rope for
children!

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 Important Notes (IV/V)

4. CARE / STORAGE
Never store your skipping rope outside or in a wet, cold environment. We pay attention to the use of
high-quality materials in the production of our sport gear. Nevertheless, the combination of wetness
and cold can lead to corrosion despite the best materials used. Therefore always store in a dry place.

Thin greases or fine oil

are suitable for the care
of the ball bearing. As a
rule, the ball bearings
should be treated with a
small drop of oil once or
twice a year.

After longer storage (in cold conditions) we recommend to untangle and unhook your skipping rope.
Simply hang it over the middle of a door or a hook overnight - the two handles hanging down from the
rope.
Always make sure that the winding is not too tight in order to avoid kinks in the rope or excessive twisting
of the rope. Always wrap the rope loosely and without tension in a circle. If you notice excessive tension
in the rope during wrapping, try to loosen it by turning the handles.
Never wrap your rope around the handles either!

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 Important Notes (V/V)

?
6. DO YOU NEED SUPPORT OR SPARE PARTS?
Do you have any questions or suggestions regarding training with your
equipment?
Do you need spare parts for your training from the set below? Additional
spare ropes or rope protectors? Or maybe you need additional weights for
your handles (not included in the standard set!)?
Please do not hesitate to contact us at any time - we are happy to help you :

support@[Link]
EXTRA available

1x Transport bag

2 Steel cables with PVC coating with

different diameters
additional weights of 100g

Spare parts
EXTRA available

2x Handles
2x Rope protectors Spare ropes
(1x for the black rope, 1x for the red rope)

9
 Quick Tipps

Adjust the skipping rope to

the correct length!
To determine the optimum Jump on the balls of your feet!
length for your training and It is important that both take-off
to adjust the skipping rope and landing take place on the balls
correctly, look at page 5 of of your feet when jumping rope.
this guide, where we explain This allows you to react and jump
this in detail. faster and minimizes the strain on
your spine and knees by absorbing
Arms close to the body! the load early on.
Make sure that your elbows
always remain close to your Don't jump too high!
body. The elbows are slightly Try not to jump higher than 3cm
bent; the wrists are slightly and cushion the jumps loosely with
in front of your body during your knees. The movement should
the exercise. be performed as effortlessly as
possible.

Concentrate on one point!

Try to focus your attention on one point. This The wrists guide the rotation!
will help you avoid getting out of rhythm. Keep your body in a certain basic tension when
jumping a rope. The angular momentum of the rope
comes exclusively from the wrists.

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 Jumping Techniques (I/IV)

Basic Hop
This hop essentially forms the basis for many of the other techniques
described. Therefore, it is recommended to move on to the more
difficult exercises only after mastering this basic technique.
You jump and land - as the name suggests - with each jump and after
each time you swing through the jump rope with both feet at the same
time. Your upper body remains upright, your arms remain stable to
the side of your body and you spring loosely from the hocks.

Jog Step
With the Jog Step, the movement of running is integrated into
rope skipping. The front leg in the knee is slightly bent and lifted,
while the rear leg is not pulled. It is alternately jumped from one
leg to the other as if running on the spot.
This jumping technique is one of the most energy-saving and is
well suited for fast, explosive units.

Jumping Jacks
Start with loose, two-legged jumps. When jumping up open your legs
sideways and land with tchem to the sides. At the next jump, the legs
are closed again - and so on...You can also jump a lunge as an
alternative - i.e. open one leg forward, the other backward and land in
this position. Change with every jump...

Cross Legs
Start with a Basic Hop. While jumping over the jump rope, move
your legs apart and bring them back together for the next jump.

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 Jumping Techniques (II/IV)

Heel Taps
Like the Jog Step, you jump alternately with one leg first over
the swinging skipping rope. Now try to touch the ground with
your heel each time after you have jumped over the skipping
rope with your front leg.

High Knees Single Leg

As a build-up exercise to the Jog Step, here the knees are
raised further than normal, up to hip level and until your
thighs are approximately parallel to the floor.
This exercise is particularly intensive and is therefore
particularly suitable for interval sessions.

High Knees
Start with double legged jumps. Now lift your legs with every
swing until your thighs are approximately parallel to the
ground. This exercise is particularly intensive and is very
suitable for short and intensive interval sessions.

Twists
Start with the Basic Hop. Now, each time you jump, turn your
hip to one side and to the other on the following jump.

15
 Jumping Techniques (III/IV)

Scissor Legs
Start with loose double legged jumps. Now try to
bring one leg forward (the other one backward) and
after landing alternately change both legs.

Criss-cross Arms
Begin with loose, two-legged jumps. Now cross your arms
during a jump and jump over the rope and lead your arms
back to the starting position during the following jump.

Backward Jumps
Like Basic Hop you jump loosely and with both legs over the
skipping rope. The challenge, however, is that you do the
exercise the wrong way round - the rope swings from front to
back. This means you skip the rope coming from behind.

Butt Kicks
Start with double legged jumps. Now pull your legs up quickly
with each jump until your heels touch your bottom and then
land back on your stretched legs. This exercise is particularly
intensive and is very well suited for short and intensive
interval sessions.

16
 Jumping Techniques (IV/IV)

One-Leg Hops
Jump loosely on one leg and thus skip the jump rope. You will
also be able to reach the jumping leg again and again.
Important: Try to stay upright and stable in the middle of your
body!

Lateral Hops
In this exercise you jump loosely on both legs over the
skipping rope. The challenge now is to make a sideways
movement during the jump - alternately to the left and to the
right.

Double Unders
If you have mastered the basic jumps, you can dare to do this
exercise.
With every jump the rope is struck through twice. Starting
from the two-legged jump, a higher jump and faster
acceleration of the rope now tries to swing it twice under the
feet during a single jump.

Triple Unders
Based on the double under, here the rope is swung through 3
times with every jump. Important: Jump powerfully from the
ankle joints and stay upright during the whole exercise. The
arms remain loosely to the side of the body and the wrists
accelerate the rope.

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ONLY THE WEAK GIVE UP!
 12-week beginners' challenge (I/VI)

1. Week
1 Day off
1. Block Practice the basic techniques (Basic Jumps) for about 5 min:
- Basic Hop
- Jog Step
if required: short break
1 Day off
2. Block Practice the basic techniques for about 5 min:
(see 1. Week, 1. Block)
1 Day off
3. Block Practice the basic techniques for about 5 min:
(see 1. Week, 1. Block)
1 Day off

2. Week
1 Day off
1. Block Approx. 10 min training time:
- 40 Basic Hops
- 40 sec Break
- 40 Basic Hops
- 50 Jog Steps
Repeat 2x in total
1 Day off
2. Block Approx. 10 min training time:
(see 2. Week, 1. Block)
1 Day off
3. Block Approx. 10 min training time:
(see 2. Week, 1. Block)
1 Day off

19
 12-week beginners' challenge (II/VI)

3. Week
1 Day off
1. Block Approx. 10 min training time (alternating for 10 min):
30 sec Basic Hop– 30 sec Break
- 30 sec Jog Step – 30 sec Break
- 30 sec High Knees Single Leg – 30 sec Break
1 Day off
2. Block Approx. 10 min training time :
(see 3. Week, 1. Block)
1 Day off
3. Block Approx. 10 min training time :
(see 3. Week, 1. Block)
1 Day off

4. Week
1 Day off
1. Block Approx. 10 min training time (alternating for 10 min):
- 40 sec Basic Hop – 40 sec Break
- 40 sec Jog Step – 40 sec Break
- 40 sec Heel Taps – 40 sec Break
1 Day off
2. Block Approx. 10 min training time :
(see 4. Week, 1. Block)
1 Day off
3. Block Approx. 10 min training time :
(see 4. Week, 1. Block)
1 Day off

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 12-week beginners' challenge (III/VI)

5. Week
1. Day off
1. Block Approx. 15 min training time (alternating for 15 min):
- 40 sec Basic Hop – 40 sec Break
- 40 sec Jumping Jacks– 40 sec Break
- 40 sec Twists – 40 sec Break
1 Day off
2. Block Approx. 15 min training time :
(see 5. Week, 1. Block)
1. Day off
3. Block Approx 10 min training time (alternating for 10 min):
30 sec Basic Hop
- 30 sec High Knees – 2 min Break
- 40 sec Jumping Jacks – 45 sec Break
1 Day off

6. Week
1 Day off
1. Block Approx. 15 min training time (alternating for 15 min):
- 40 sec Basic Hop – 40 sec Break
- 40 sec Jog Step – 40 sec Break
- 20 sec Butt Kicks – 40 sec Break
1 Day off
2. Block Approx. 15 min training time :
(see 6. Week, 1. Block)
1 Day off
CHALLENGE Approx. 10 min training time :
- Jump for 1 min each time: Basic Hop, Jog Step – 2 min Break
- 2 min skipping in place (technique of choice) – 2 min Break
- 2 min skipping in place (technique of choice)
1 Day off

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 12-week beginners' challenge (IV/VI)

7. Week
1 Day off
1. Block Approx. 15 min training time (alternating for 15 min):
50 sec Basic Hop – 50 sec Break
- 50 sec Crisscross Arms – 50 sec Break
- 50 sec Basic Hop – 40 sec Break
2 Day off
2. Block Approx. 15 min training time (alternating for 15 min):
30 sec Basic Hop
- 30 sec High Knees
- 1 min Break
- 30 sec Basic Hop
- 30 sec Crisscross Arms
- 45 sec Break
2 Day off

8. Week
1 Day off
1. Block Approx. 15 min training time (alternating for 15 min):
- 1 min Basic Hop – 1 min Break
- 1 min Lateral Hop – 1 min Break
- 1 min One-Leg Hops – 1 min Break
1 Day off
2. Block Approx. 15 min training time (alternating for 15 min):
(see 8. Week, 1. Block)
1 Day off
3. Block Approx. 15 min training time (alternating for 15 min):
(see 8. Week, 1. Block)
1 Day off

23
 12-week beginners' challenge (V/VI)

9. Week
2 Day off
1. Block Approx. 15 min training time (alternating for 15 min):
- 40 sec Basic Hop
- 30 sec High Knees
- 1 min Break
- 50 sec Jumping Jacks
- 45 sec Break
2 Day off
CHALLENGE Approx. 15 min training time :
- 2 min skipping: Jog Step – 1 min Break
- 2 min skipping in place (technique of choice) – 2 min Break
- 2 min skipping in place(technique of choice) – 2 min Break
- 2 min skipping in place(technique of choice) – 2 min Break
1 Day off

10. Week
1 Day off
1. Block Approx. 15 min training time (alternating for 15 min):
- 1 min Basic Hop – 1 min Break
- 1 min One-Leg Hops – 1 min Break
- 1 min Basic Hop – 1 min Break
1 Day off
2. Block Approx. 15 min training time (alternating for 15 min):
- 50 sec Basic Hop
- 30 sec High Knees – 1 min Break
- 1 min Jog Step
1 Day off
3. Block Approx. 15 min training time :
(see 10. Week, 1. Block)
1 Day off

24
 12-week beginners' challenge (VI/VI)

11. Week
1 Day off
1. Block Approx. 15 min training time (alternating for 15 min):
- 90 sec Basic Hop – 90 sec Break
- 90 sec Twists – 90 sec Break
- 90 sec Heel Taps – 90 sec Break
2 Day off
2. Block Approx. 15 min training time (alternating for 15 min):
- 50 sec Basic Hop
- 30 sec Butt Kicks – 1 min Break
- 1 min Jog Step – 1 min Break
2 Day off

12. Week
1 Day off
1. Block Approx. 15 min training time (alternating for 15 min):
- 90 sec Basic Hop – 90 sec Break
- 90 sec Jumping Jacks – 90 sec Break
- 90 sec Heel Taps
1 Day off
2. Block Approx. 15 min training time (alternating for 15 min):
- 50 sec Basic Hop
- 30 sec High Knees – 1 min Break
- 1 min Jog Step
2 Day off
CHALLENGE Approx. 15 min training time :
- 1 min warm-up jumps– 1 min Break
- 3 min skipping in place (technique of choice) – 2 min Break
- 3 min skipping in place (technique of choice) – 2 min Break
- 3 min skipping in place (technique of choice)

25
 Expert Challenges

Workout 1: Pyramid Challenge

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Perform the following pyramid:

- 50 Basic Hops
- 2 min Break
- 100 Basic Hops
- 2 min Break
- 150 Basic Hops
- 2 min Break
- 200 Basic Hops
- 2 min Break
Workout
- 250 Basic Hops
- 2 min Break
- 200 Basic Hops
- 2 min Break
- 150 Basic Hops
- 2 min Break
- 100 Basic Hops
- 2 min Break
- 50 Basic Hops

Cool Down
10 min
Walking, Stretching

27
 Expert Challenges

Workout 3: Abdominal Muscles Challenge

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Carry out the following workout as quickly as possible without breaks:

- 60 Double Unders
- 60 Crunches
- 50 Double Unders
- 50 Crunches
- 40 Double Unders
Workout - 40 Crunches
- 30 Double Unders
- 30 Crunches
- 20 Double Unders
- 20 Crunches
- 10 Double Unders
- 10 Crunches

Cool Down
10 min
Walking, Stretching

Crunches
• Lie on the floor in supine position (either with your legs bent or flat. Your
hands touch your head with your fingertips on the right and left side - your
elbows point to the right and left side.
• Now lift your chest from the floor and move it towards the knee joints.
(when the starting position is stretched, the knees also move closer to the
elbows).
• Hold briefly and return to the starting position - head, arms and shoulders,
however, remain slightly in the air and are not put down.

28
 Expert Challenges

Workout 2: High-Speed Circuit

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Carry out the following workout as quickly as possible without a break:

- 1 min Basic Hop
- 30 sec Push-Ups
- 1 min Basic Hop
- 30 sec Crunches
- 1 min High Knee Single Leg
- 1 min Twists
Workout - 1 min Butt Kicks
- 30 sec Push-Ups
- 1 min Basic Hop
- 30 sec Crunches
- 1 min High Knee Single Leg
- 1 min Twists
- 1 min Butt Kicks
- 1 min Basic Hop
Cool Down
10 min
Walking, Stretching

Push-Ups
• Get into a push-up position. Your head, pelvis and feet form a line. Abdominal
muscles and pom muscles are tense.
• Now lower your body slowly - but do not place it on the floor but stop a few
centimeters in front of it.
• Hold briefly and then stretch your arms again and return to the starting position.
Make sure that the body forms a line from head to toe - the abdominal muscles are
always tense.

29
 Expert Challenges

Workout 4: Sprint challenge

Loose warm-up
Skipping (technique of choice), Stretching
20 min Make sure that especially your leg muscles are well warmed up to prevent
injuries during the sprints!
Therefore, already integrate loose runs into your warm-up program.

Do the following workout:

- 1 min Basic Hop

- 100m Sprinting:
Workout Run the last 30m at maximum speed!

- 2 min Break
Return to your jump rope during this time!

Repeat this cycle 10 times!

Cool Down
10 min
Walking, Stretching

31
 Expert Challenges

Workout 5: Plank challenge

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Perform the following workout without breaks:

- 5 min Basic Hop

- 45 sec Plank
> For this excersise, lie on the floor, stomach and face down. Now
support your weight on your bent arms and the tips of your feet.
Workout Make sure that you form a straight line from the heel to the head.
Your back and pelvis should not sag! Also pay attention to your body
tension.
- 5 min Basic Hop
- 45 sec Plank

Perform this sequence 3 times in total.

Cool Down
10 min
Walking, Stretching

Plank
• With your stomach down, support yourself on the floor with your arms bent
at right angles.
• Look down, head, hips and feet are stretched out and in line.
• Belly and pom muscles are tense. Hold this position as long as you can
keep it stable.

32
 Expert Challenges

Workout 6: Skipping variations challenge

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Perform the following workout without breaks:

- 1 min Basic Hop

- 1 min Double Unders
Swing through twice with each jump!
Workout - 1 min Basic Hop
- 1 min Crisscross Arms
- 1 min Jumping Jacks
- 1 min Jog Step

Repeat this sequence 2x!

Cool Down
10 min
Walking, Stretching

33
SKIP.
 Expert Challenges

Workout 7: Reverse Ladder

Loose warm-up
10 min
Skipping (technique of choice), Stretching
Perform this sequence:
- 500 Basic Hops
- 20 Squats
- 20 Push-Ups
- 20 Crunches
- 400 Basic Hops
- 20 Squats
- 20 Push-Ups
- 20 Crunches
- 300 Basic Hops
Workout - 20 Squats
- 20 Push-Ups
- 20 Crunches
- 200 Basic Hops
- 20 Squats
- 20 Push-Ups
- 20 Crunches
- 100 Basic Hops
- 20 Squats
- 20 Push-Ups
- 20 Crunches

Cool Down
10 min
Walking, Stretching

Squats
• Start the exercise standing upright and stable on both legs. Cross your arms at the neck.
• Now lower your body as far as possible into a squatting position with your back straight.
Important: the heels never leave the ground!
• Hold briefly at the lowest point and then back up to the starting position.

35
 Expert Challenges

Workout 8: Full body challenge

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Perform this sequence:

- 1 min Basic Hop

- 30 Push-Ups
- 1 min Basic Hop
- 30 Squats
Workout
- 1 min Basic Hop
- 60 Mountain Climbers
- 1 min Basic Hop
- 1 min Plank

Repeat the sequence 2x!

Cool Down
10 min
Walking, Stretching

Mountain Climbers
• The starting position for this exercise is a push-up position. The shoulders are directly
above the hands - head, hips and feet form a stable line. The abdominal muscles are
tense.
• Now one leg is bent alternately, and the knee is brought forward to the elbow. Afterwards
immediately back to the starting position and continue with the other leg.

36
 Expert Challenges

Workout 9: Filthy Fifty

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Perform this sequence:

- 50 Mountain Climbers
- 50 Double Unders
- 50 Squats
- 50 Double Unders
- 50 Push-Ups
- 50 Double Unders
Workout - 50 Crunches
- 50 Double Unders
- 50 one-legged jumps left
- 50 Double Unders
- 50 one-legged jumps right
- 50 Double Unders
- 50 sec Plank
- 50 Double Unders

Cool Down
10 min
Walking, Stretching

37
 Expert Challenges

Workout 10: Strength Progression

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Perform this sequence:

- 100 Mountain Climbers

- 100 Double Unders
- 80 Mountain Climbers
- 80 Double Unders
- 80 Squats
- 60 Mountain Climbers
- 60 Double Unders
Workout - 60 Squats
- 40 Mountain Climbers
- 40 Double Unders
- 40 Squats
- 20 Mountain Climbers
- 20 Double Unders
- 20 Squats
- 10 Mountain Climbers
- 10 Double Unders
- 10 Squats

Cool Down
10 min
Walking, Stretching

39
 Expert Challenges

Workout 11: Maximum speed and time challenge

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Perform this sequence:

- 30 sec Basic Hop (Maximum Speed)

Try as many jumps as possible - 80 jumps and more constitutes an
Workout excellent result
90 sec Break

Repeat this sequence 5-10 times!

Cool Down
10 min
Walking, Stretching

40
 Expert Challenges

Workout 12: 3-to-1 Routine

Loose warm-up
10 min
Skipping (technique of choice), Stretching

Perform this sequence:

- 20 Basic Hops
- 20 one-legged jumps (left)
Workout - 20 one-legged jumps (right)
- 60 Squats

Repeat the sequence 5x!

Cool Down
10 min
Walking, Stretching

41
 Final Words

We have done our best to ensure that our speed

ropes are optimally tailored to our customers'
individual requirements and that you can get as
much out of this e-book as possible.
We would also greatly appreciate it if you could
leave us a quick review on Amazon — that really
would be an enormous help to us.

Can we improve our speed rope or e-books? If so,

please tell us how:
support@[Link]
We will do our best to make sure you are 100%
satisfied.

Your bemaxx Team