Exercise

Double Under Jump Rope

Also works: Calves, Quadriceps, Hamstrings, Glutes, Forearms, Shoulders

How to do it

1. Set rope length: stand on the middle and ensure handles reach roughly armpit height.
2. Hold handles lightly with elbows tucked and wrists slightly in front of hips; brace your core and look forward.
3. Begin with a few single-unders to establish rhythm on the balls of your feet.
4. Jump vertically a bit higher and whip the wrists quickly so the rope makes two revolutions during one jump.
5. Keep the torso tall with relaxed shoulders; do not tuck knees or kick heels back.
6. Land softly on the mid- to forefoot and absorb impact through ankles and knees.
7. Reset with singles if you miss, then resume double-unders for the desired reps or time while breathing steadily.

In FYL you log the Double Under Jump Rope as distance & duration — every set counts toward your volume, PRs and XP.