mastering du 01 -...

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DISCLAIMER // © 2015 by Crux Fitness Gear

All content copyrighted.

No part of this document or the related materials may be reproduced or transmitted

in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior permission by the author/ publisher.

All ideas, views and thoughts expressed in this manual are the author’s own. Any

comments which could be deemed as negative or as criticism are completely unintentional on the author’s part.

Great care has been taken to ensure all information in this eBook is as accurate as

possible. All information contained here is meant to be taken as a guideline. It is understood that the reader claims responsibility for their own actions.

In no event shall the author or the organization be liable for any direct, indirect,

incidental, punitive, or consequential damages of any kind whatsoever with respect to materials and the information contained within. This eBook is not intended to be

a substitute to professional advice.

All Rights Reserved Worldwide.

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CONTENTS //

DISCLAIMER // ............................................................................................................ 2

INTRODUCTION .......................................................................................................... 4

CHAPTER 1 // WHY DO DOUBLE UNDERS? ............................................................. 5

CHAPTER 2 // BENEFITS OF DOING DOUBLE UNDERS ............................................. 7

CHAPTER 3 // HOW TO ADJUST YOUR JUMP ROPE ............................................... 10

CHAPTER 4 // HOW TO JUMP AND PROGRESSIONS .............................................. 12

CHAPTER 6 // CROSSFIT AND WODs ....................................................................... 21

CONCLUSION ........................................................................................................... 24

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INTRODUCTION

Chances are you picked up this book because you love jumping ropes. Actually no,

you are fascinated with this exercise yet are at pains to explain why everyone from the most casual person to the most experienced athlete is doing it. You have seen Federer do it. You have seen Rocky Balboa do it. I mean every sportsperson worth

their name has partaken in this exercise.

So, what’s the appeal? What’s the reason that jump rope has become so popular

with people from every other corner of the world? Isn’t that what young girls do to pass the time? Skip rope? Ladies and gentlemen, this ain’t the 1980s anymore. This

is a brave new world of keeping lean and keeping fit.

And that’s why jump rope is important. It gives your body the biggest boost to calorie burning you can ever ask for. It can also give you feathers, making you more

nimble and sure-footed physically and mentally. This is where this book comes in, to build awareness why this seemingly unassuming exercise gives you so many

benefits than you can shake a fist at.

So, read on true believer (or soon to be true believer in this case) and discover how something as simple as skipping rope can give your body a greater workout than

even jogging.

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CHAPTER 1 // WHY DO DOUBLE UNDERS?

But first, an explanation is in order for those who have just learned about the

existence of this term: ‘Double Unders’. The term is bound to make most of us confused, those who don’t come from an exercising background, that is.

For those of you scratching your heads, a double under is, quite simply, being good

with a jump rope, i.e. a couple of workouts with nothing but a jump rope to be precise. If you wanted the official definition of a double under, it’s performed when a

participant needs to jump higher than usual, all the while swinging the rope twice under their feet.

Sounds simple, right? Double unders have been popular in workouts. They have

been popular in pop culture too. Even Rocky Balboa did it to get back to his fighting

best. Muhammad Ali also did it. But WHY do people do double unders? What for?

Glad you asked because most of the general public seems to think their purpose is

to drive us all crazy. But that’s not correct. Simply, double unders are a great way to improve your general physical fitness. They contribute to your well-being from top

to bottom.

They make you agile (which explains why boxers are so quick on their feet), balanced, accurate, and coordinate well. They enhance your nerves all over,

providing a neurological stimulus to athletes. This is helpful if you think your brain is a computer which tends to record stimuli. With time, these stimulus reactions are

the key to making your body adapt to different circumstances.

Practice, practice and more practice. That’s the only way to work your neurological

network and improve it. That’s where these double unders shine. Making the changes permanent via learning is where these double unders come in.

This being said, double unders aren’t for everyone. Those who have issues with

their heels and knees are not ideal candidates for trying double unders since the workout can aggravate any inflammation or injury in the heels and knees. Double

unders, by their design, call for the pulling and pounding of leg muscles and feet.

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But for those who can, there are a range of benefits to be gained when doing double unders.

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CHAPTER 2 // BENEFITS OF DOING DOUBLE UNDERS

The rope can help you in shaving off unwanted calories, and bring about a solid

change in your calves, forearms and shoulders. Exercising equipment that retails for a mere $20 can do for you. It’s portable, and fits in your briefcase, and is good for

the whole family. This is just the tip of the iceberg when it comes to the benefits of adding double unders to your daily fitness routine.

It melts away your body fat in record time. It burns up your excess body fat at a

faster rate whilst at the same time making a lot of your muscle groups get some workout in the process. It also lets those stubborn calves of yours get a good

workout. It improves your cardiovascular health and tones your muscle.

Even though it seems that only the main muscles you are trying to get to work are your calves but in practice, a lot of muscles are getting into the action as a result of

a double under. You are also using shoulders, more specifically the rear delts, your abs, hamstrings and quads. All of these areas are firing on all cylinders and keeping

the body stable.

How about we let some numbers and stats speak for themselves here. Jumping rope can, burn an approximate amount of 16 calories per minute. And that’s at the

normal moderate pace of jumping rope that is. This figure is relevant for an individual with 200 pounds. Now imagine what would happen if that person were to

do three-minute rounds of the double under at least 10 times a day.

That would mean burning 480 calories in the space of the exercise, what to say of the additional calories you shed afterwards. If you did these exercises punctuated

by one-minute breaks, an interval effect occurs which gives you an even greater calorie loss count as you approach your final skip.

Let’s play the comparison game for a moment here. An eight-minute mile run burns

the same amount of calories as jumping rope. It’s different for every weight class and the duration of the exercise but you get the general gist of it.

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According to Peter Schulman, MD and associate professor of Cardiology/Pulmonary Medicine, University of Connecticut Health Center in

Farmington, double unders are good for the heart. According to him, they tend to strengthen the lower and upper body, giving a boost to the body’s natural

propensity to burn calories.

It’s a challenging and fun activity that trains a person’s cardiovascular system to

work efficiently. Jumping ropes can boost your stamina and keep you going. It can also sculpt your legs into a leaner machine. Your torso can also benefit from a toned down visage.

Why People Who Are Overweight Can Benefit From Double Unders?

Excess body weight can have adverse effects internally and externally no matter what activity you are doing. This is because obesity has being linked with heart

disease, high blood pressure, depression, sexual dysfunction and osteoarthritis.

The activity of jumping ropes can make your body benefit from a greater than usual weight loss cycle. This, in turn, can reduce your risk for all the above listed medical

conditions, contributing to overall better physical as well as mental health.

Why Double Unders Can Give Your Muscle Tone?

Barring the fact that jumping rope is primarily considered by many as a

cardiovascular exercise, the truth is it gives your muscles a lot of workout. Most exercises are limited to a few muscle groups, whereas jumping ropes ensures all

your muscles are working in tandem at the same time. Doing this regularly means muscle tone and definition is created, giving your body a more muscular and

formidable look in time.

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The first muscles that are worked are the calves the upper back, shoulders and core. It’s the calves that are generally associated with the leaping ability of your

body so it’s not surprising that they are the main muscles to benefit from jumping rope. As the exercise puts a lot of emphasis on the calves, your leaping improves

and this can make a world of a difference if you are an athlete and play sports, such as basketball, football, volleyball and baseball.

To add a spring in your step, we recommend going with a weighed jump rope that increases the intensity of your workout. Make higher, exaggerated jumps as you jump the rope as well.

Physical Skills

Rope jumping gives your nerves a workout, enhancing your balance, timing, coordination and agility in the process. These are skills that make a world of

difference in your everyday life apart from sports. Before you start to jump the rope though, it’s a good idea to stretch your muscles and see if they are warmed up for a

double under.

Interval Training

Want to improve the rate at which your body burns the calories i.e. your metabolism

rate? Jump ropes are the answer. They increase your caloric adventure as you lift weights or perform any other exercise. Your aerobic endurance also increases and

you can exercise more and more with time, which means your calorie burn rate compounds in a huge way. Jumping rope is a perfect warm-up exercise at the start of any workout plans that you follow.

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CHAPTER 3 // HOW TO ADJUST YOUR JUMP ROPE

FOR A DETAILED HOW TO VIDEO GUIDE, GO TO: CRUXFITNESSGEAR.COM

Many people, even enthusiastic fitness buffs, tend to make a simple mistake when it comes to selecting a jumping rope. They take any rope they see in front of them, and irrespective of its length or heaviness, they start their skipping rope routine.

Unbeknownst to them, that’s a surefire recipe for failure. They can trip. They can fall. And there is no way in God’s green earth that they are going to be doing a

double under with that thing.

This is a common scenario for those of us who go to the gym. There are so many ropes around and so many of them going around, that people just use what’s

available. This has to change. And no matter what kind of rope you have got at the gym, with a little common sense and ingenuity put together, you can turn that rope

into one that works for you.

Doing a double under is hard enough but with the right rope that accounts for the

right body mass and the height, things can go a lot easier for everyone involved. This includes you and the rope. Here are some of the ways you can use the rope to work for you. For CrossFitters, this guide is more than essential.

STEP 1 // HOLD THE ROPE DOWN WITH A LEG OVER IT.

Keeping both the handles in your hand and the rope touching the ground, the first thing you need to do is identify the Crux Gear Speed Rope’s (a rope of choice that’s

popular amongst CrossFitters for their ease of use) midpoint. Put your foot over the midpoint and let the handle in your arm be measured against your chest.

If the rope becomes taut and tight as you hold the handle horizontally over your chest, then the rope is ideal for use. It’s suitable for your height and gives you

enough leeway to use it in your workout.

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STEP 2 // IF THE ROPE IS TOO LONG.

In case it’s not tight (and too long), then your rope has adjustable screws that can

be unscrewed to find a perfect length for you. The screws can be moved to the correct rope length from your leg to your chest. By using the screws, adjust the

rope length. This can be accomplished by pulling out the rope via the cap.

Compare the cap and the chest to see if the desired length has being achieved. During all this, the midpoint of the rope should be held down by your leg.

STEP 3 // MAKING THE CHANGE SEMI-PERMANENT.

The good thing about the Crux Gear Speed Rope is it can be modified by a host of individuals with differing heights and arm lengths. That makes it perfect for the gym

or crossfit box. If one wishes to use smaller scews to make the changes even more permanent, they are included in every purchase. One can also shorten the excess

wire by cutting it using wire clippers. However, be sure about the length before doing this.

BONUS STEP //

This wire can be unfurled by other aspiring CrossFitters and double under doers if one is using the bigger thumb screws for adjustment. In addition, the rope is also

easy to pack away into the nylon carry bag, which can be taken with you to wherever you are going.

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CHAPTER 4 // HOW TO JUMP AND PROGRESSIONS

FOR A DETAILED HOW TO VIDEO GUIDE, GO TO: CRUXFITNESSGEAR.COM

The thing about getting into double unders is no one hits the ground running with

them on their first try. Gradually and patiently, people can go on and get into the whole rhythm of doing jump rope, progressing with time as it is.

There are many reasons for this. The most normal reasons are your body’s strength

levels and overall flexibility are not up to par, initially. This can be the result of an unfit body, something which can be rectified as you get into the practice of using

the jump rope. The good thing is that with a bit of practice and coordination, you too can become proficient with double unders in time.

Below are some of the ways you can go from doing no double unders to some. Or

for those who do manage to do some, to full unbreakable sets every single time.

For The People Who Can’t Do Double Unders… Yet!

This is true. Not everyone is in the prime physical condition of their life, especially

those who haven’t worked out in a long time. For such individuals, there’s hope with the 10-minute lesson or the 5-minute lesson.

The 10-minute Lesson:

This is the perfect starting point for beginners to the fitness world. This plan is geared towards those who want to start from scratch and work their way up to

doing at least some of the double unders just right. It all starts with learning the rhythm of singles. Here are some points which can help you make sense of the plan

and do double unders right in the initial stage:

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• Put your hands in the front, preferably in the torso region.

• Make your hands rotate from the wrists.

• Bounce up and down and do it good. Don’t overdo it though.

• When the jump rope is about to hit the ground, you jump.

• Start by practicing linked singles. Then graduate to alternating between

single and double unders, ultimately culminating with linked double unders.

• Practice plyometric bounce. It helps you develop the jumping and footwork

technique which make double unders successful.

This is the plan that should be followed over the course of 10 minutes. Do it

correctly and you can get over the initial lethargy which you will experience when you start jumping rope.

The 5-minute Plan:

For those who want a shorter duration plan, there’s the 5-minute plan for them. This one is aimed at people who are pressed for time and need a quicker way to regain

their fitness and do double unders properly. Here’s how you do the 5-minute plan:

• Start off by practicing power jumps, with single unders initially, which can

help add a flow to your jump. This can help in upgrading your jumping technique and footwork that’s responsible for letting you successfully pull off

double unders eventually.

• Keep your body position hollow when jumping. This means no kicking back

on heels.

• Do remember a double under is a jump that relies on having the jump rope

past under your feet not once but twice.

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It is also important to remember these tips and tricks too when doing either the 10-

minute or the 5-minute plan.

• Folding the rope in half is a good idea for the start. Make sure your wrist rotation is practiced with one hand. Repeat the process for the other hand as

well.

• To progress, try integrating the same drill, now with just one jump rope in

each hand.

• Practice your jumps and power jumps both, all the while when coordinating between the two movements. Ensure you turn a folded rope in each hand

before doing this step.

• Feeling comfortable with the steps now? It’s time to put everything back

together and practice with one rope now.

An Efficient Way to Do Double Enders

Now that you are relatively comfortable with performing single unders, it’s time to

kick it up a notch and do progressive double unders. It’s time to work towards doing unbroken sets. Here are a few tips that can help you pull double unders off

efficiently and correctly:

• Before jumping, check your rope length and see if the handles have the right

armpit height for you.

• Your hands should be close and not flinging too wide. Too wide and the rope

seems shorter.

• Use the wrist to spin your rope.

• Find your focal point in front.

• Jump up and down from the same spot to avoid tripping. Work towards it.

• Keep movement to a minimum and keep it smooth.

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Following these steps correctly will ensure you are able to perform the double unders perfectly and without errors. This way, you can rest assured you are starting

off on the right foot and don’t need to change your method later on.

CHAPTER 5 // COMMON MISTAKES

Double Unders are fun. Double Unders are good for your mind and body. Jumping

rope may sound like the most common thing in the world but trust a person to tell you it needs to be done right or not at all. Jumping rope does give you a host of

benefits. It tends to boost your conditioning and stamina. It also builds your speed and agility as you develop a spring in your step.

That being said, like every new thing, there’s a learning curve involved. Getting it

right when you are mastering a new movement is important. There are quite a lot of CrossFit lovers and jump rope fans that try day and night to achieve the perfect

double under. Getting that sweet feeling of accomplishment after pulling off two rotations of jump rope per jump, it’s exhilarating. It’s exciting. It’s also hard to pull

off.

You want to get in the swing of things, properly and correctly. And with a double under, it means when you mess up, you end up whipping yourself, every single

time. We can’t have that now, can we? We can’t let an exercise get the better of us. We can’t let frustration be the first thing we feel when trying to get that double

under just right.

It’s ok to freak out when doing double unders. It’s ok to feel comfortable when doing a single under. It’s only natural. But it isn’t impossible. It isn’t undoable. It

isn’t beyond the realm of hey-I-can’t-do-that. It means not making these classic mistakes. So, let’s get into it.

Newbies and even accomplished fitness buffs make these mistakes when they are

trying to do double unders:

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MISTAKE 1 // MOVING THE ROPE WITH YOUR ENTIRE ARM.

This is a beginner mistake and the primary reason behind why you are doing single unders than double unders. Stretching your arms all wide like they are a pair of

windmills is a surefire way to ruin that double under. There’s no way you are getting a double jump under that. What you need is to be able to use the rope more efficiently. And that’s where we can help.

Remember this basic rule. It’s all in your wrist. Let the flick of a wrist guide you.

Start small with a single under with nothing more than a flick of a wrist. Apply the

centrifugal force that’s necessary for the jump rope to land on the ground and go up again.

A quick flick, start with it. Practice with it. Build up with it. It’s that easy and simple.

Pros say once you have got the flick down and can do single unders with that, it’s time to improve. Do fast flicks off the wrist. Maintain your consistency. Develop a

swing timing that’s regular, constant and consistent.

Go ahead and try it out. One thing you will observe from the pros is that their jumps tend to change when they transition from single to double unders. Their flick action

is consistent but their jump height is higher as they do another under.

This observation basically clinches the argument. It should also be noted that if you try to do a higher jump to compensate for slow wrist movement, then chances are it

won’t work, at least not at the beginner level. Work on getting that wrist flick action faster and proper and then focus on maintaining the right jump height.

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MISTAKE 2 // WHEN YOUR JUMPS INVOLVE FEET THAT ARE TOO CLOSE FOR

COMFORT.

Remember how they say that old habits die fast? Turns out it is true when doing

double unders as well. People who have just started doing some double unders tend to keep their feet together, a little too close to each other, that is.

According to the pros, this is the number-one cause behind why your balance

seems off-kilter all the time. Luckily for you, you have just started with your double under and it’s time to rein in this bad habit before it becomes ingrained in your daily

routine. Close feet tend to make people jolt in all four directions – front, back, left and right. This can cause you to expend way too much energy on keeping your

balance, but to no avail.

By keeping your feet hip-distance apart, you can use your energy where it’s really required, - jumping up and down. By keeping your legs at an appropriate distance,

your body will ensure a stable base and give you more leeway in controlling your jump. This means more coordinated jumps and more successful executions of

double unders.

Experts recommend that people, generally speaking, love to hang out on the ground a little bit too much and too long. The idea is to make your heels spring into

action and maintain as little contact with the ground as possible. Doing so will ensure your double unders can benefit from a quick rebound rate.

MISTAKE 3 // DOLPHIN KICK OR PIKE WJEN YOU ARE IN THE AIR IN THE MIDST

OF A JUMP.

There is a myth or at least a generalization that newbies seem to believe when they

are starting out with double unders. They believe a longer airtime can help them pull

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off the double under perfectly (true) and the method of getting the longer airtime justifies everything (false).

People like to shoot their legs out into a pike position when they jump, thinking they are going to score some extra seconds to get that jump rope around them the

second time. This sort of haphazard jump makes it appear like a person has done a ‘dolphin kick’ in the air.

Here’s what actually happens when one does a dolphin kick. They land on the

ground, harder and with more force than before. The center of gravity shifts towards a heavier area of your body and your landing reflects that, a landing that is anything

but nimble-footed. A landing that leaves you gasping for recovery before you make the next jump. This is a landing which totally defeats not only the purpose, but also

the likelihood of doing a double under successfully.

Fixing this isn’t too hard. All you need to remember and apply is this one concept: when your legs go in the air, keep them right under you. That’s all there is. Granted,

it’s going to take some practice to make this motion part of your muscle memory, but the execution seems easier with practice.

This action ensures your feet are ready as they are about to hit the ground, making

them rather rebound-friendly and ready to propel you into another jump without as much as breaking a sweat. This makes your feet work double duty as shock

absorbers with no extra effort involved. They bend easily and make your legs springy. This can only mean good things for doing double unders consistently.

MISTAKE 4 // WHEN YOUR ARMS TEND TO FLOAT AWAY FROM YOUR BODY.

Well, there you are, enjoying a couple of double unders with rhythm and balance when suddenly, out of the blue, the jump rope hits you on the head. Believe it or

not, it happens to the best of us as well as the rest of us. One moment you are in the zone and the other moment you are nursing a hurt ego.

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When something like this tends to happen, it is important to understand the root cause. Maybe you drifted and your subconscious made your arms move away from

the torso gradually. An occurrence like this tends to make the rope’s arch shorter and that is why you get hit in the shins by the rope.

The solution to this issue is simple. Make your elbows move closer to the rib cage. And now for the hard part: a jump rope user should keep their arms relatively

motionless, all at the same time extending them from the elbows in the most natural way. As we discussed before, it’s time to let the wrists do the work when it comes to turning your rope effectively.

This technique takes some time to sink in. When you are first starting out, you need to be able to determine what the proper position is for your arms to be in as you

skip rope with the power of your wrists alone. It is a habit forming exercise so keep at it.

MISTAKE 5 // CHANGING YOUR ROPES A DIME A DOZEN.

If you frequent a gym and have to try out from any available jump rope every single time, you are making a big mistake. With this constant head-scratching over ropes

of varying lengths, no wonder your double unders continue to suffer.

Ropes come in all sizes and thicknesses and each individual one needs you to adjust and readapt yourself and your workout tempo every single time. It’s not just

mildly annoying, it’s just bad form. It’s hard to adjust yourself on the fly, especially when you are just starting out.

The solution to this is rather simple. You need to get your own rope, which you’ve

done already, if your reading this book. Just be sure to size it correctly.

FOR A DETAILED HOW TO VIDEO GUIDE GO TO: CRUXFITNESSGEAR.COM

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For Beginners

Mastering the jump rope is by no means easy. When you are looking to jump in, it is

a good idea to do one to three single unders for every double under you must do as part of your CrossFit or normal exercising routine. Over time, as your body and

muscles develop and you get in the zone, you will see the double unders become second nature to you.

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CHAPTER 6 // CROSSFIT AND WODs

Want to know all about CrossFit? Well, you have come to the right place where we

attempt to decode it for you and point you to the right direction of all your jump rope CrossFit needs. The thing about CrossFit is it’s a great community of fitness

buffs, with their own language, lingo, workouts, and so on. They are an entirely different class, yet their popularity seems to grow with every passing day.

Here you have an enthusiastic community of CrossFitters that comprises of

athletes, coaches, mentors, trainers and more. They are into WOD (workout of the day) that are guaranteed to make you fitter and stronger than the rest of them.

A WOD is, quite simply, a sum of given exercises that a person needs to do in a

day. CrossFitters also tend to do a lot of these with a jump rope too, which is why many people use the term CrossFit and double unders interchangeably. DU is a

term for double under and one that CrossFitters use rather liberally. This is because most of the WODs call for double unders too. These CrossFit routines also allow for

3 single unders for every DU too.

Now that the glossary of terms is out of the way, we show you 5 examples of exercises that CrossFitters can do with the help of a jump rope:

EXERCISE 1 //

• 10 Double Unders

• 10 Pushups

• 10 Rounds

Start with taking your jump rope and doing 10 double unders. Follow this exercise up with 10 pushups without any breaks. The CrossFit community recommends

doing this routine for at least 10 rounds. As with all exercises amongst people in the

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CrossFit community, the sooner you finish this exercise, the greater your body strength is.

EXERCISE 2 //

• 5 Double Unders










For Time, All Sets must be done unbroken to count.

Finally an exercise for the CrossFit crowd that involves nothing less and nothing

more than successfully pulling off some double unders. You start with the basic 5 sets, graduating to 10 sets then to 15 double unders, and so on all the way to 50.

All these double unders need to be done with no breaks. The more you can manage to do them without breaking a sweat, the better your strength has developed. This

exercise can be a CrossFitter’s dream come true.

EXERCISE 3 //


• 40 Walking Lunges with Jump Rope Over Head

• 3 Rounds

This exercise involves starting an unbroken set of 50 double unders. That’s right, 50

times DU straightaway followed by 40 walking lunges with your jump rope. This

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exercise needs to be done for 3 rounds. The less time it takes you to finish this routine, the more strength you have gained by utilising this CrossFit exercise.

EXERCISE 4 // “ANNIE”

• Double Unders

• Sit-ups

• 50-40-30-20-10 of each

This exercise is called Annie and is rather popular with the CrossFit crowd. It involves doing rounds of double unders and situps from 50 sets to 40 and then 30

and so on. This means doing 50 double unders and 50 sit-ups and then progressing from there. The sooner you can do this strength-intensive exercise, the better it is

since this routine is formulated precisely to build strength first and foremost.

EXERCISE 5 //


• 400 M Run

• 5 Rounds

Start with 20 double unders. Then go out on the track for a 400m run, for 5 rounds.

The earlier you are done with the exercise, the greater your strength levels and personal record amongst CrossFitters.

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CONCLUSION

Jumping ropes: it gets your heart racing. It gets your weight down. And the laundry

list of things a double under can do for you is enough to fill a bookshelf. Hopping about using a rope with pinpoint precision and frequency might look like nothing to most people. But facts and stats have shown this simple yet hard to master

exercise is responsible for shaving off calories significantly. Think a 7-minute workout of double unders can achieve the same sort of fat burn that a 15-minute

walk in the park will do.

Learning how to do a double under properly and flawlessly takes real practice. It is

something that people can’t achieve overnight. You learnt how to take that SR-1 rope and make it work for you. You learnt how your weight and height plays an important role in determining how long of a rope is perfect for executing that double

under properly. This guide has made you master not only the ever-elusive double under but has also inoculated an iron-clad sense of discipline in your daily life.

You can focus better at work. You can focus better on family. And most importantly, you can focus on yourself by doing some CrossFit routines that result in a physically

and mentally strong you. It strengthens the immune system. In fact, it eliminates harmful toxins from the body and gives you beautiful skin all around and all with nothing but a jump rope and some motivation. If you ever wanted to possess a

more athletic build yet feel as light as a feather, doing double unders can put a big spring in your step.

And as the CrossFit crowd knows by now, pulling off a double under successfully means you get to shave off valuable seconds from your workout time. CrossFitters

are always competing for speed and efficiency as far as their workouts are concerned. It’s either one double under or 3 single unders added to their overall workout times.

With this guide, CrossFitters and the casual gym-goers alike will be able to take advantage of double unders and master them properly. The great thing about doing

a double under is it’s a full body workout. It’s a workout that doesn’t need any

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running track or vast space to successfully pull off. Moreover, the equipment is affordable and you don’t require much space for it.

So, for those who are waiting to figure out how to get the most inexpensive (yet results-oriented) exercise just right, there’s no other routine that offers so much for

so less. Get your body and its main muscle groups to partake in this exercise.

Did we mention how this exercise is so much fun to do? That feeling of exhilaration as you pull off a double under after double under, nothing can beat that. The double

under is fast and gets your whole body to warm up in no time at all.

So, go out there, grab a jumping rope, and show the world what’s a double under. Happy jumping!

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