Swing to Bounce

Your routine

1. Warmup · 60 seconds

   Walk in place and gently rehearse the rope turn. Start the jumping rounds only when ready.

2. Work · 30 seconds

   Round 1: Swing beside the body, open the rope, and re-enter when the timing feels clear.

3. Rest · 30 seconds

   Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

4. Work · 30 seconds

   Round 2: Swing beside the body, open the rope, and re-enter when the timing feels clear.

5. Rest · 30 seconds

   Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

6. Work · 30 seconds

   Round 3: Swing beside the body, open the rope, and re-enter when the timing feels clear.

7. Rest · 30 seconds

   Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

8. Work · 30 seconds

   Round 4: Swing beside the body, open the rope, and re-enter when the timing feels clear.

9. Rest · 30 seconds

   Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

10. Work · 30 seconds

    Round 5: Swing beside the body, open the rope, and re-enter when the timing feels clear.

11. Rest · 30 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

12. Cooldown · 60 seconds

    Finish jumping. Walk gently until you feel settled.