Morning Ignite
A short rhythm check before the day begins.
Guided routines
Pick a routine.
Press play on your practice.
30 workouts with a warm-up, timed work, rest and a cool-down. Choose your level, read the safety note, and jump at your own pace.
Beginner · 12
Short blocks and generous rests while you build timing and comfortable landings.
First Ten Jumps
Practice a few clean jumps at a time, then deliberately reset.
Quiet Landing Lab
Use sound as feedback for low, relaxed jumps.
Wrist Rhythm
Find a small, relaxed rope turn.
Catch and Restart
Practice recovering calmly after a rope catch.
Desk Break
A brief, easy movement break with time to settle.
Five by Thirty
Build repeatable half-minute efforts.
Gentle Pyramid
Build from short efforts and return to the starting rhythm.
Conversation Pace
Practice steady singles without turning the session into a sprint.
Low Jump Check
Explore enough clearance without unnecessary height.
Balanced Rounds
Six consistent work and rest pairs.
Return to Rhythm
A low-pressure session for a day when consistency matters more than volume.
Intermediate · 13
Longer work blocks and footwork changes once the basic bounce feels steady.
High Knee Practice
Four manageable rounds of alternating knee lifts.
Endurance 15
Fifteen minutes including four steady efforts and planned breaks.
Boxer First Steps
Introduce the weight shift in short, unhurried bouts.
Boxer Flow
Connect familiar boxer steps into longer passages.
Boxer to Singles
Practice a smooth transition between two familiar patterns.
Knee Lift Control
Choose a comfortable knee height and repeat it.
Footwork Reset
Short alternating-foot bouts with a full reset between them.
Cross First Attempts
Brief crossings for jumpers who already control singles.
Cross and Open
Alternate familiar crossings with open-rope singles.
Side Swing Reset
Use a side swing as a deliberate break in the rhythm.
Swing to Bounce
Connect a familiar side swing back into the rope.
Steady Eight
Eight minutes with four relaxed one-minute efforts.
Rhythm Ladder
Climb from half a minute to a minute, then come back down.
Advanced · 5
Faster rope speed and demanding skills for jumpers with a solid foundation.
Double Under Build
Short attempts with generous resets for an established single bounce.
Boxer Tabata
Eight timed rounds for jumpers already comfortable with boxer steps.
Skill Sampler
A twelve-minute review of familiar footwork and rope skills.
Double, Single, Reset
Practice isolated doubles without demanding long sets.
Double Pairs
Try small groups of doubles with full recovery.