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Jump Your Way to Strong Legs

by goldsgym

Lose-Weight Boost-Performance Build-Muscle Improve-Health

Let’s talk about legs, shall we?

Who doesn’t love a strong leg day session that gets those thighs, calves and quads burning? But sometimes leg workouts can get a little routine, so we’re here to switch it up just a bit. How, you ask? By throwing in some jump rope.

Here’s the thing about jumping rope: In addition to being a break of fresh air in the gym, it has tons of benefits:

  • Improved coordination
  • Minimizes injury risk
  • Burns up to 1,300 calories an hour
  • Increases bone density and cardiovascular health

It can even make you smarter by developing the “left and right hemispheres of the brain, to further improve spacial awareness, reading skills, increased memory and mental alertness,” according to the Jump Rope Institute. Part of the reason we suggest jumping rope is because of this dual benefit of the body and the mind.

We asked Karina Lisenbee, a Gold’s Gym Fitness Institute member, for a jump rope-focused, plyometric workout. Needless to say, she was as excited as we were. “These circuit-type workouts are my favorite type of workout because you get the biggest bang for your buck,” she says. “They are quick but super intense. Short and sweet and effective. You’re hitting everything. It’s a cardio workout, a fat burning workout, and a build-your-legs-by-using-your-bodyweight workout, all in one.”

You know what to do now. Get to your nearest Gold’s Gym and try the circuit below.

Jump Rope

100 count

Grab a jump rope and complete 100 rotations. As you progress, try jumping as fast as you can while still maintaining a strong core and upright posture. Rest for 30 seconds when complete.

Did you know that 10 minutes of jumping rope is the equivalent of 30 minutes of jogging or swimming for 720 yards?

Jump Lunges

20 count, 10 on each leg alternating

Begin facing forward with your right foot in front of your body and your left foot behind. Bend until both knees are at a 90-degree angle. Jump up, switching the position of your feet so that now your left foot is forward and your right foot is back, with both knees bent at a 90-degree angle. Repeat this motion, while keeping your core tight. Make sure your front knee doesn’t go past your toe. Rest for 30 seconds when complete.

Jump Squats

15 count

Start with your feet shoulder-width apart. Bend your knees, lowering your butt until your knees are at a 90-degree angle while keeping your back straight. Explode upwards, jumping up and landing on your heels. Repeat the motion, making sure your knees don’t go past your toes. Rest for 30 seconds when complete.

Jump Rope with High Knees

50 count, 25 for each knee

This is the same thing as the traditional jump rope above, but bring one knee as high as it will go each time you clear the rope. After 25 times with one knee, switch to the other one. Keep your back straight and your core tight.

Get a drink of water and take a one-minute rest. Do 3–5 complete sets.



Gold’s Gym is the world’s trusted fitness authority. We’ve spent over 50 years defining fitness and now we’re reinventing it. With personal fitness profiles backed by GOLD'S 3D scanning technology, both traditional and digital personal training options and new GOLD'S STUDIO offerings that go past a simple class; Gold’s Gym has evolved so you can transform your life. Experience change with Gold’s Gym.

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