Rope Jumping Jacks

This awkward feeling movement turns a fairly easy exercise into a much more challenging one.

Teaching points:
Start with both ends of the rope in your hands. Start doing jumping jacks while holding onto the ropes. Don’t try and flick or slam the rope in the movement, just do jumping jacks.

Battling Squats

This advanced movement adds quite a lot of coordination to the alternating slam.

Teaching points:
Start with an alternating slam (see previous pages). Continuing the wave movement, slowly lower into a squat. Keep the rope moving. Pause for a moment at the bottom before coming back up. Keep the movement controlled and slow. Repeat for reps.

Burpee Slams

Take burpees to a new level by adding a slam at the top.

Teaching points:
Start with both ends of the rope in your hands. Do the start of a burpee, keep holding onto the rope. Instead of jumping at the end perform a slam. Repeat.

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.