Double-Unders
Jump slightly higher and snap the wrists to pass the rope twice per jump, staying tall and relaxed.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Bodyweight
- Movement
- Conditioning
Sets and reps
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
- Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the cardio, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Double-Unders work?
- The Double-Unders mainly works the cardio and calves.
- What equipment do you need for the Double-Unders?
- None: it is a bodyweight exercise.
- How many sets and reps of the Double-Unders?
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
- What can I do instead of the Double-Unders?
- Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.
Program it for your clients
Coaches add the Double-Unders to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.