- Basic Jump: Hold one end of the rope in each hand with the rope behind you. Feet together, elbows at side, swing rope overhead. Continue for 1 minute.
- Hoops Star: Roll rope into a ball, feet apart, legs bent, lean to right and quickly pass rope from one hand to another in a circle around your right leg. Continue for 30 seconds and then repeat on left side.
- Lateral Raises: Place rope on ground in a straight line and stand on one side. With feet together, jump sideways over rope, if it’s too hard, simply step over the rope. Land on the balls of your feet, continues back and forth at a comfortable speed for 1 minute.
- Jumping Rope..Jacks: Jump rope but land with feet hip width apart on one jump, then together on the next, continue for 1 minute.