Starter 🥗

Just A Game?

You probably did it as a kid - during recess, P.E. class, or maybe even in the backyard.

Now? It’s one of the most underrated fitness tools probably collecting dust in your gym bag. 😉 

But here’s the thing:

Jumping rope isn’t just a childhood game. 🎲

It’s a full-body workout disguised as fun!

So what makes this simple rope so powerful?

And why do top athletes swear by it?

Let’s jump in. 👇

Main Course 🥙

The Power of Jumping

What is jumping rope?

Jumping rope is the practice of swinging a rope over your head and jumping over it as it passes beneath your feet, repeating for as long as you can (or desire to).

It's a playful form of exercise that aims to establish a consistent rhythm. 🎵 

Why do people do it?

It’s easy to learn and very effective. You don’t need a gym, fancy gear, or much space.

Just a rope, a bit of room, and you're good to go. 💦 

What are the benefits of jumping rope?

Jumping rope has been shown to

• increase strength 💪 

• improve coordination and balance 🧭 

• boost heart health ❤️ 

• build and maintain bone density 🦴 

• improve running times 🏃 

• lower anxiety 🧠 

• help with weight management ⚖️ 

👩‍🍳 Chef Tip: Just 10 minutes of jumping rope can deliver the same cardiovascular benefits as 30 minutes of jogging.

Dessert 🍰

300 Jump Workout

Let’s be honest:

There’s no excuse not to jump rope.

It’s quick, affordable, and crazy effective!

Here’s a workout I created that will get your heart racing and your legs shaking. 👇

🥊 The 300 Jump Rope Workout - Rocky Style

• 50 jumps - both feet

• 50 jumps – alternating feet

• 25 jumps – left leg only

• 25 jumps – right leg only

• 25 jumps – slow and steady

• 25 jumps – double unders

• 50 jumps – as fast as you can

• 50 jumps – mix it up (criss-cross, side-to-side, freestyle)

My tip: Don’t stress perfection!

Miss a jump? Reset and keep going. The goal is to move and have fun! 😃 

Snacks 🥜

Dad Joke of the Week

A Deep Question

What brief act takes little time but gives you so much?

A Friendly Reminder

Takeaway 🎁 

You aren’t satisfied yet? 

Here are my Ingredients and Recommendations for you:

🎙️ Podcasts

• How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan (Huberman Lab)

• The Physical & Mental Benefits of Jumping Rope (The Jedburgh Podcast)

📚️ Book

• 101 Best Jump Rope Workouts: The Ultimate Handbook for the Greatest Exercise on the Planet (Buddy Lee)

📺️ Videos

• How To Start Jumping Rope | Beginner Guide (Jump Rope Dudes)

• How Jumping Rope changes the Human Body (Mover's Odyssey)

📑 Articles

• The Benefits of Jumping Rope Go Beyond Weight Loss (Healthline.com)

• What Are the Benefits of Skipping Every Day? (Nike)

• Hop to It: 6 Benefits of Jumping Rope (Cleveland Clinic)

Thank you for being here 💝 

Looking forward to serving you next week.

Much love,

Benji