Let’s face it—the TRX® Suspension Trainer™ is all you need for a serious full-body workout. It’s strength, cardio, yoga, pilates, HIIT and basically everything else, all on two straps, just by changing the angle to change the effort. Of course, we’re not ones to rest on our laurels. The best fitness experiences will always be the ones that excite and challenge you, and keep you guessing. Enter our new TRX® Speed Jump Rope—the ultimate way to supplement your strap workout with a serious cardio workout.
THE TRX® SPEED ROPE–IT’S MORE THAN CARDIO
The first thing everyone thinks of when they picture a jump rope is pure sweat and cardio. That’s definitely true, but the benefits of jump rope are surprisingly extensive:
WHAT IT WORKS
- Overall agility
- Foot and ankle strength (a lot more important than we think)
- Balance and coordination
- Both muscular and cardiovascular endurance
- Did we mention it’s fun?
HOW IT WORKS
- Ultra-lightweight design for quick turnover (translation: speed)
- Tapered handles for an easy grip (translation: control)
- Adjustable up to 10 feet for short to tall heights
- Coated wire means extra smooth spinning
- 4 hi-precision ball bearings per rope prevent twisting
So how do you use it? We’ll give you some ideas:
BUT FIRST, ADJUST THE LENGTH
For the right length, both handles should hit right around your armpit when you step on the jump rope at its halfway point and then straighten both ends up toward your body. Too long? NBD—take a tiny screwdriver and loosen up the metal adjuster right next to one of the handles. Move it to the length you need then re-tighten. Done and done.
ALL THE RIGHT JUMP MOVES
When shelter-in-place was at its height, plenty of people were looking for alternative ways to stay fit outside of the gym, like with our HOME2 and PRO4 straps. Jump ropes were re-discovered as a portable way to stay fit, get lean, and build endurance, but also—for its fun factor. If you’re looking for some serious #jumpgoals, check out @lauren.jumps on Instagram. Don’t worry—you don’t need to be a pro at shuffling to reap the benefits.
BASIC MOVES
- Single skip. Feel free to add two hops before each rope skip to get used to the feel.
- High knees. Like running in place.
- Jacks. Hop both feet out to the stand and then back together again.
HARDER MOVES
- Hip twists. Keep both feet together and twist your hips with each jump.
- Squat Jacks. Like Jacks, but with a squat position the entire time.
- Single leg. Single skips with one leg lifted.
CHALLENGE MOVES
- Double unders. CrossFit folk love to hate them. Technique is all in the wrist.
STRENGTH MOVES TO TRY OUT
It’s tempting to go all-out with plyo moves, but with the addition of jump rope intervals, there’s no need to overdo the cardio. We recommend sticking to strength training moves to round out the workout. Some moves we like:
LOWER BODY MOVES
- Squats or Squat to Y-Pull
- Curtsy or Side Lunges to get some lateral movement
- Hamstring Curls
- Glute Bridges
UPPER BODY MOVES
- Bicep Curls
- Tricep Extensions
- Chest Press
- Rows
CORE MOVES
- Plank or Plank Saw
- Pushups
- Pikes
MINI WORKOUT INSPIRATION
Ready to get moving? Here’s a workout that shows how you can weave jump rope into your TRX® strap workout, switching from strength moves to skips back to back for as many rounds as you like. Feel free to turn it into timed intervals—30 seconds on, 30 seconds off is a good way to go—if you want an even sweatier challenge.
THE WORKOUT: 3 rounds for beginners. 5 rounds for a challenge.
20 single skips
10 TRX® squat to Y-Fly
20 double unders
10 TRX® curtsy lunges (each side)
20 high knee skips (total)
5 TRX® chest presses
10 single lep skips (each side)
10 TRX® bicep curls
20 hip twists (total)
10 TRX® tricep extensions
20 squat jack skips
OH, AND DON’T FORGET…
If you don’t already have the HOME2 (best for those new to fitness) or the PRO4 (best if you need something more advanced), shop them now. And, of course, behind every Suspension Trainer workout is the anchor that hangs it up—find the one for your training space here.
