Jumping rope is a great overall body toner/sculpter and a fantastic calorie burner. Just remember to keep your elbows close to your sides this will ensure you use your wrists and forearms.
I will perform this routine typically, on my weight training days . If I am really short on time I will do it only once, but I typically I allot 20 minutes, the first 10 minutes before the weight routine and 10 minutes after. ( Sometimes I will jump after my run, gotta love the calorie burn).
0-2:00 Basic jump
2:00-3:00 Figure 8 jump ( Jump in the shape of the number eight)
3:00-4:00 Scissor jumps
4:00-5:00 Jumping jacks
5:00-6:00 Basic Jump
6:00-7:00 Side to side jumps ( legs together)
7:00-7:30 Single leg hop jumps ( Right)
7:30-8:00 Single leg hop jumps ( Left)
8:00-8:30 Double scissor jumps ( right foot infront)
8:30-9:00 Double scissor jumps ( left foot infront)
9:00-10:00 Basic Jump
Repeat twice if time permits.
Have fun with this routine and let me know what you think.