#instead of enabling you to whip out the master ball on turn one and not get to experience the epicness and music of the fight

[goldensunset]

love seeing that other people used the beast ball on terapagos. same brain 👋

[wavbleu]

Jordan powell: Punishment pt 2

TW: KIDNAPPING, (some) FEAR PLAY, KNIFE PLAY, FORCE FUCKING, DEGRADING, BONDAGE , AND OVERSTIMULATION , STOP READING IF YOU ARE TRAUMATIZED OR VANILLA.

~~~

*Click,Clack,Click,Clack*

Goes the tall cold man's heavyweight boots echoing through the halls; You looked up at the grey door, watching the doorknob steadily turn left.

It was him.

~~~

You sat in the cold room, wearing nothing but dainty, fragile, pink panties, braless ; Still tied down to the lumpy uncomfortable metal chair, silenced by the rope around your mouth.

You shook in horror and dismay thinking about what he'd do to you this time, would he seduce you with his charms , tie you up and use you like a toy? Or would he finally develop mercy and let you out. Ha. Hardly doubt that. Thats what you hated about Jordan, there was no definite answer of what he'd do to you and he always kept you guessing your fate.

Although you hated how you were tied down majority of the time and Jordan's boastful and cocky attitude , you guiltily liked the fact that you were getting used and put into your place; like a good little whore.

~~~~

Jordan walked into the room welcomed by the cold air, "Geesh why didnt you tell me it was so cold." He'd look at the rope around your mouth and chuckle , "oh right."

He lightly kicked the door shut with his boot and walked towards you, he had 2 slices of pizza placed onto a paper plate in one hand and 2 cold sprites in the other.

What kinda kidnapper feeds the kidnapped.. and on top of that decent food? You thought to yourself.

He placed the food onto the gray table in front of you, making your mouth start watering, you were hungry and you haven't eaten anything all day.

But instead of untying you to eat, Jordan grabbed a wooden chair and swiftly sat backwards on it, he opened the sprite and it let out a small "tssst" before he started to slowly drink it in front of you.

You looked at the food then at him; just hoping he would take a hint and untie you. But he just stared at you, sipping his soda.

He's taunting me isnt he?

"Something bothering you? its ok you can tell me." He joked and laughed continuously taking a small swish out of the sprite.

You let out a loud frustrated groan at how he's playing stupid.

"Calm down princess, i just wanna finish my drink." He mocked, then started to sip his stupid sprite even slower than before, even making sound effects along with it.

Your stomach let out a loud growl making you crunch up as a reaction; you looked up at him again with an obvious face that showed how done you are with his bullshit antics.

"Fineeee!" ,"Gee your no fun." He mumbles before getting up , slamming the sprite can on the table and untying you. 

He satirically let out a loud groan as he untied your ropes and unraveled the hard knots he put in place . Starting out with your mouth, enabling you to talk, your shoulders and arms, and lastly your feet.

You were free, the tension the rope put on your arms and legs gradually began to release itself from your body .

Jordan got onto his knees in front of you and began softly kissing and caressing your thighs nibbling at them and leaving hickeys on them. You felt a tingling sensation go down your body as he started to kiss up your thigh, you wanted him to stop but no.. keep going. Until you remembered how hungry you are and how the pizzas right there.

You jerked and moved your thighs throwing him off of what he was doing, he then looked up at you and seemed to be pissed off.

"You know toys are supposed to be fun." , " and your fucking boring."

"Well if im boring then let me out." You snapped back, "Not till your broke ass parents give me what i want darling." He sternly yet angrily replied. Pissed off you tried to get up from the stupid metal chair, but he lifted you up and threw you over his strong, broad shoulder. "Put me down!" you screeched, he took your orders (for once) and placed you onto the grey table where the still- pretty-hot pizza was.

What a tease, you thought.

You were close enough to grab the pizza so, you attempted to stick your hand out and hopefully, oh so hopefully you'd be able to grab it and eat, but lucks out, Jordan slapped your hand and cooed "Aw my babygirl wants to eat?" He grabbed the now warm slice of pizza and circled it around your mouth , "Here comes the choo choo train say ahh." You opened your mouth desperate to have a bite , but instead of being welcomed by a nice thin slice of that oh so cheesy pizza, you felt his saliva enter your mouth instead.

Impulsively you kicked him, he bounced back from the impact of it and when he had realized what you've done he got pissed.

You seen the anger rise  in him; he balled his fists and his face dropped into a furious look. You grew fear and distress in your heart.. you had a deep feeling it was gonna be worst than last time.

"Im so sor-" you tried to apologize but was interrupted.

"Oh so the little bitch is hungry so she goes and kicks her daddy." he licks his lips and stares at you "I know what you can eat."

He'd grab a chunk of your hair and drag you off the table forcing you onto your knees, "On your knees bitch . Reply." , "Yes daddy." You gulped knowing you deserved this.

You felt your breath quicken as he angrily unbuckled his pants and whipped out his big dick, dripping of pre-cum and shaking. You looked at his dick then up at him, waiting for your instructions.

"Listen here baby, your gonna take this dick down your throat and were gonna count by 10, every 10 seconds you can breathe. Got it?" He grabbed your face making you look up at him, you slowly nodded and swallowed your spit again, preparing yourself for what your about to take.

"Good girl." He smirked before pushing you onto his dick, from the tip down to his thick base, you gagged up spit struggling to take all 8 inches. His dick slowly entered down your tightening throat, making him release a deep moan.

He started to stroke himself down your throat, going slow since its the first set, He counted to 10 before pulling out and letting you breathe, then sticking his dick down your throat again.

He fucked your throat faster this time, his balls lightly tapped your chin and saliva started to stick onto your face, "Thats a good little toy, thats right, spit up all over it." He stroked one last time before pulling out once again, "thats 20." he moaned, then stuck it down your throat again.

"Use your tongue baby." He groaned, desperately fucking himself into your throat. You took demands and worked your tongue on his dick, he threw his head back and moaned, losing count and forgetting to let you breathe.

"Fuck!" He let out fucking himself deeper into your petite throat, your eyes began to water and tear up as you kept gagging up spit repeatedly. Your pussy was dripping wet, you went to fulfill its needs for before Jordan saw and stopped you.

"What the fuck are you doing?" He growled in a pissed off manner, "No, bad girls dont get to touch their selves." he snatched your hand and placed it onto his hip. He grabbed your hair again and stuck his dick deeper inside you, angry at not only how you kicked him but how you decided to touch yourself aswell.

He picked up his black shirt and bit onto it, showing off his sexy six pack, sliding his dick in and out of your throat , his breath quickened and he let out small moans; He bit down onto his shirt and looked up at the ceiling desperately trying to hold himself back from cumming.

"Son of a bitch get on the table." He growled, quickly lifting you up and placing you onto the table, ripping off your panties and sticking his penis into you. You gasped as he forced all his inches into you effortlessly instantly being lubed by your wet pussy. He took notice of how turned on you are by this "Yea you like this dont you my little cum dump? Only stupid sluts enjoys this shit."

He threw your ankles over his shoulders and started to deeply , roughly and aggressively force himself in and out of you, grasping onto your hips and letting out loud deep moans.

The loud claps of his hips thrusting onto you and your thighs filled the cold sex-ified room.

His dick felt absolutely marvelous in you, he made sure to angle himself perfectly thrusting, working at your g-spot and showing it some love.

You held onto his strong forearm to brace yourself for the powerful and compelling orgasm ahead, you looked up at him and moaned, "Im sorry daddy~"

He loved how you moaned and creamed all over his cock, reminding him who has the authority here.

"Who owns you?" He grabbed onto your neck and looked down at you " You do." You cried as you could feel his dick in your womb, "Thats right." He pulled out and opened your legs wide open, beginning to eat you out.

Your legs shivered as he gently sucked onto your clit and softly rubbed it , then stuck his cock back into you. That was your breaking point , you released yourself all over his thick cock letting all of the pleasure override you, causing you to tighten.

He grunted, beginning to dig his nails into your hips bound to leave a mark. Seconds later you felt his warm cum rush into you, Jordan threw his head back and rolled his eyes letting out a deep and sexy "Oh fuck!"

You were happy and proud about how you once again pleased your master , "You better worship that load whore. Now eat up and clean yourself up. Ill be back in an hour." He pulled up his pants and exited the room.

You finally enjoyed your pizza.

~~~~~

A/n:

MIGHT edit this one later but yay the hoe finally got ha pizza

More requests and scenarios please!🤞🏾😍

[tsuki-chibi]

Marinette March Day 1: Beginnings

Read the fic on AO3: Under My Umbrella

--------

Watching the rain through a porthole, Marinette discovered, was quite different from seeing it hit the glass above your bed, or even watching it from a beam on the Eiffel Tower. The rain was coming down hard and slanted, with enough of a wind to churn up waves. The force of the waves was enough to rock the boat, which Marinette had expected to be disorienting - but instead, she found it calming. If she closed her eyes, it felt sort of like those nights where she fell asleep on the couch curled up under her papa's big, strong arm, listening to the sound of his heartbeat.

Except it wasn't a heartbeat she was listening to right now. Aside from the rain against the glass, there was music. Luka was sitting somewhere behind her. His guitar was perched on his knee and he was plucking away at the strings, humming softly under his breath. He didn't seem to be playing any specific song that she could discern, but the melody was nevertheless pleasant.

It should've been a happy moment. Or at least, a contented moment. Marinette pulled her knees up against her chest and rested her chin on her knees. Much like the weather, her mood was rather gloomy. It had been ever since she'd walked Master Fu to the train station six and a half weeks ago. The weight of being the new Guardian was heavy on her shoulders. She had hoped that by coming here to spend some time with Luka, she might be able to forget about it for at least a little while...

Instead, she was sitting here watching the rain and wondering if Chat Noir was out patrolling. It was his night, and that cat was just dumb enough to be out and about even though Hawkmoth had been quiet since his attempt at stealing all of the miraculous. Surely Chat would've realized that he could skip a night... or maybe he hadn't. Just like Marinette, Chat had been unusually somber. He didn't smile or crack jokes or even flirt as much as he used to. Either he was picking up on her mood and reflecting it, or he was feeling the pressure of it all too.

"Marinette?"

Marinette blinked, belatedly realizing that the sound of Luka's guitar had stopped and twisted around to look at him. "What? Sorry, I kind of got lost in my thoughts," she said. "Your song sounded really good, Luka."

He watched her for a moment, a small frown on his face. "Are you okay?"

"I'm fine," Marinette said automatically. "What makes you ask?"

"I keep trying to find your song, but everything I play comes back... hmm, I'm not even sure what word to use," Luka said, sitting back and adjusting his hold on his guitar. "Melancholic, maybe."

The word struck deep, even though Marinette tried to hide it. She swallowed. "Maybe I'm just not a good muse," she said quietly. It was hard to deal with sometimes, how Luka could see so much and yet so little. He was very good at picking up at emotions, but of course he lacked the context behind it all. And she couldn't tell him even if she wanted to. There was too much, all tangled together into one ball: the burden of Ladybug, being the new Guardian, Adrien and Kagami, what to do about all of the miraculous holders who had been exposed, what to do about Chloé, how they were going to defeat Hawkmoth…

"I wouldn't agree with that," Luka said.

"You wouldn't?" Marinette said.

"Not at all. That's what music is for. To express emotion, from the good to the bad to the sad." Luka strummed his guitar lightly. "It's an outlet. Kind of like design."

"I haven't been able to design much lately," Marinette confessed. Whenever she sat down at her table, she got distracted by thoughts of everything else.

Luka made a soft sound of understanding. "Can I help?"

The question was kind, just as Luka was, and made Marinette smile even as she shook her head. "No, Luka. Thank you, but you can't." But there was one person who could. Someone who was closer to understanding what Ladybug was going through than anyone else. The sudden, irresistible urge to see Chat Noir flooded through her.

"If you figure out a way that I can, let me know. I'm always here for you, Marinette." Luka smiled back, his blue eyes lighting up.

"Thank you," Marinette said again, setting her feet on the floor. There was a moment during which she and Luka just looked at each other; he was close, she realized suddenly, closer than she had originally anticipated. In another life, this would have been the time where she leaned in, or maybe Luka would have, and they would have shared their first kiss. It would have been a new beginning.

But Marinette didn't lean in, and so neither did Luka, because it didn't seem fair when she was still confused by everything. Luka would have borne her confusion with kindness and grace because that was the sort of person that Luka was, but she wasn't going to do that to him. He deserved better than that; he deserved better than her. As it was, she had already put him into danger. She had taken advantage of his kindness by crying in his arms; she'd come here today hoping for sanctuary from her life; she had not, she realized, come for anything more.

She stood up and saw understanding in Luka's face, closely followed by regret tempered by sadness. Marinette bit her lip, because once again she was hurting someone who didn't deserve it - but it would have been worse, she consoled herself, had she and Luka begun dating before she was ready. And perhaps she would never be ready, not for Luka, but that was a truth he deserved to know.

"Marinette," Luka said again.

"Yes?"

"You are..." Luka blew his breath out, dropping his gaze, fidgeting with a guitar string. Finally he said, very softly, "You're a good person. You deserve someone who loves you back, who can look at you and see you. All of you. Don't settle for anything less."

Marinette didn't know what to say to that, because the only person who knew all of her was Tikki, but she appreciated the sentiment. She put her hand on Luka's shoulder and squeezed. Tempting though it was to press a kiss to his cheek, or maybe give him a hug, she refrained. It wouldn't be right.

She left his room, shutting the door behind her, and heard the unmistakable sound of Juleka and Rose laughing to her left. She could join them, and they would not turn her away, but instead Marinette went up the stairs and emerged into the heart of the storm. She was soaked within seconds, her bangs sticking to her forehead, clothing plastered to her body. The wind whipped one of her sodden pigtails into her face. Marinette sighed and brushed her hair out of her face as she walked down the gangplank and back onto land. It felt strange not to have the ground moving beneath her feat as she ducked into an alley.

"Are you okay?" Tikki asked, poking her head out of Marinette's purse once they were sheltered from view.

"Actually... yes," Marinette said slowly, surprised at herself. She felt a little bit lighter. Just a little, but enough that she was able to discern the difference. The uncertainty over what might or might not be happening between her and Luka had been worse than she'd thought.

"You handled that very well. I'm proud of you," said Tikki, popping out of the purse.

Marinette smiled. "Thanks Tikki. Luka is a great guy, but..." She couldn't put her finger on it, because Luka really was a wonderful person, but it just didn't feel right.

"But you still have your heart set on Adrien," Tikki said knowingly.

"Hmm," Marinette said, rather than respond to that. It wasn't even about Adrien, honestly. Though it hurt, she had been trying to make peace with the fact that Adrien and Kagami were dating now. Adrien was not hers, and might never be hers, and Marinette was slowly but surely coming to terms with that: Kagami was steady and sweet and deserved happiness as much as anyone else. So did Adrien, and if Kagami was the person he had chosen then Marinette was going to respect that.

But even then, Marinette still didn't think Luka was the right one for her.

"I want to go see Chat," Marinette went on. "Tikki, would you mind?"

"Of course not. I'm ready when you are!"

"Tikki, spots on!" Marinette called out. Tikki zipped into her earrings and red light washed over her, turning her into Ladybug. Immediately, she felt just a little more confident and surer in her decision.

Ladybug made her way to the roof of the building, where she paused just long enough to open her yoyo in order to track her errant partner. It wasn't a feature that just anyone could use; both she and Chat had had to manually enable the feature, and they had done so only for each other. She could see the danger in it now, because if Hawkmoth were to ever capture one of them he'd be able to track the other, but Ladybug was loathe to disable it. Sometimes during Chat's patrol nights, she would transform and open her yoyo and just lay in bed, watching his progress around their beloved city.

Tonight, the little black cat head was just passing the Louvre. That wasn't too far from where she was - if you were travelling by yoyo, of course. Ladybug snapped her yoyo shut, gripped the string, and swung her arm out.

[healthnotion]

How to Jump Rope Like a Boxer

When you think about boxers’ workouts — when you mentally run through all the real life preparation they put in before a fight, as well as all the cinematic training montages you can remember — one exercise probably comes most readily to mind: jumping rope.

Boxers, from bare-knuckle brawlers like John L. Sullivan to modern champs like Manny Pacquiao, have indeed made jumping rope a big part of their training regimens throughout the long history of the sweet science. And with good reason: the benefits of this exercise abound.

If you’re not planning on climbing into a ring anytime soon, you probably don’t think of jump roping very often; to get in your cardio or HIIT workouts, you’re more likely to mount some machine at the gym. Maybe that’s because you associate jumping rope with elementary school, think you’re too clumsy to do it effectively, remember it being overly monotonous, or feel like it’s too high impact an exercise for your older or heavier body.

Today we’ll show you how those objections can be overcome, and why you ought to train like a fighter by incorporating the jump rope into your workout routine.

The Benefits of Jumping Rope

Jumping rope builds your fitness, athletic skills, and even your mindset in ways few other exercises can match. When you look at the list of benefits below, it’s easy to see why boxers are particularly keen on this form of training, but these are advantages the average guy surely wants to develop as well:

Serves as a whole body workout that incorporates all the muscle groups

Works the body’s anaerobic and aerobic systems and efficiently burns calories

Builds speed and quickness

Develops overall balance, coordination, timing, and rhythm

Intensifies power and explosiveness

Increases reaction time and reflexes

Gets an athlete comfortable with being in the “readiness position” — on the balls of the feet

Enhances agility and nimbleness — lightness on the feet

Offers practice in moving through all planes of space — up, down, backward, forward, and side-to-side

Enhances ability to accelerate and decelerate while keeping one’s balance

Develops body control and awareness

Cultivates greater ability to synchronize the lower and upper body

Increases hand-eye coordination

Strengthens mental discipline and mindfulness (in calling upon one’s powers of concentration)

Beyond these physiological benefits, jumping rope is a super cheap and portable exercise — you can do it almost anywhere — and incredibly versatile to boot; with hundreds of variations in techniques, patterns, and progressions, it’s a workout you can keep perennially fresh.

How to Choose a Jump Rope

The first step in getting into jumping rope is to choose a rope to use. There are two big considerations in making this decision:

Type 

Jack Dempsey shared his old school DIY method of making a boxer’s jump rope in his book, Championship Fighting: “you can make a rope by soaking a piece of clothesline overnight in a can of light lubricating oil. Hang up the rope and let it dry for a day. Then, fold the ends of the rope back and tape them into ‘handles’ with bicycle tape.”

There are many different types of jump ropes made from different kinds of materials. The main categories here are “speed ropes” and “heavy ropes.” Speed ropes are lightweight, made for fast turning, and, as the name implies, built for speed. Heavy ropes are weighted in the rope and/or handles, turn more slowly, and are designed to strengthen the upper body.

Your best bet is to go with a speed rope. As Olympic wrestler and conditioning coach, former Marine, and all-around rope jumping expert Buddy Lee explains: “A jump rope training program is best used for developing speed, quickness, agility, and explosiveness, and a lightweight speed rope enables you to maximize these and other benefits of jump rope training.”

As for material, you want your rope to be made out of plastic. Plastic ropes are durable and cut down on air resistance for greater speed. Cotton and leather ones drag in the air and don’t turn quickly enough, and will wear out sooner as well. 

They make jump ropes these days that track your skipping data and connect to an app and all that jazz, but you don’t need those bells and whistles. When we asked Jay Deas, trainer/manager of heavyweight champ Deontay “the Bronze Bomber” Wilder and owner of Skyy Boxing Gym in Alabama for some rope jumping tips, he said: “I don’t need the weighted jump rope or the one that gives you your cholesterol or tells you about your love lines. I like a good basic jump rope.”

Length

Jump ropes come in different sizes. The right length for you depends both on your height and rope jumping ability.

A rope that’s too long is going to be less aerodynamic, and create more tangles and snags. If you hear the rope smacking the ground a lot, it’s probably too long. At the same time, you don’t want it too short, or you’ll be, as Deas puts it, “all hunched up like an old man trying to jump rope.”

To find the correct jump rope length for you, step on the middle of the rope with one foot, and then pull both handles up along the side of your body, so the rope is straight and taut.

For the beginner, the handles should reach to the shoulder. When jumping you should have about a foot of clearance between your head and the rope, and the rope should just graze the ground as it goes under your feet.

If you get more advanced with your jumping, you can shorten the rope so that it reaches your underarm or even upper chest (with 2-6 fewer inches of clearance above your head). As Lee explains, shortening the rope can enhance the benefits you get from jumping: “When you use a shorter rope, you have less room for error and are forced to move your hands and feet faster, which dramatically increases rotational speed. This process increases your whole-body awareness, helps you develop lightning-fast reflexes, and improves your reaction time.”

A rope that rises to somewhere between the shoulder and armpit will work for most people, however, and it’s better to have a jump rope that’s longer rather than shorter. You can adjust a rope that’s too long to be shorter, but you can’t make a short rope longer.

Setting Up for Success

Effective, efficient, injury-free jumping begins with how you set up to perform this exercise, both in where you choose to do your jumping, and your body’s position/posture while you do so.

Choosing a Location

A lot of guys shy away from jumping rope because they think it’s too hard on their body. But you can reduce the impact by choosing a jumping surface that offers a little more rebound (for when you take off), and absorbs a little more force (for when you land). Avoid very hard surfaces like asphalt or concrete when you can, instead choosing surfaces that have a little more give, while still being firm. This includes wood floors, firm rubberized floors or mats, artificial turf, thin carpet, short grass, and solid, level dirt.

When you choose a spot, make sure there’s enough clearance all around you, that you won’t whack an object or a person with your rope.

Body Posture

Your posture will greatly affect your jumping performance and risk for injury. Follow the guidelines above to set yourself up for effectiveness and efficiency.

A couple mistakes that jumping rookies often make are worth emphasizing:

The first mistake is using your arms too much. Deas says, “The main thing is you want to use your wrists — you don’t want your arms going in big windmill motions. You want to let your wrists do the action.”

The second mistake to avoid is jumping too high, which creates excess impact on your body; you only need to jump 1/2-3/4” off the ground — just high enough to clear the rope. Watch how little Pacquiao’s feet come off the ground as he jumps:

Different Jumps to Incorporate Into Your Routine

People frequently steer clear of jumping rope because they think it’s too monotonous. That’s probably because they only learned how to do one or two jumps, and then performed them over and over again.

In reality, there are many different jumps you can do to perennially mix up your routine and keep from getting bored. As Deas notes, jumping rope “should be something you look forward to, and that can only happen when you’re doing a lot of creative things with it. . . . that’s what’s going to keep it fun.”

The two basic jumps to first master are the Bounce Step (your basic, two-footed up and down jump) and the Alternate-Foot Step (like running in place). From there you can try out many other skills. Here are a dozen foundational ones:

Boxer’s Skip [lower impact/lower energy way to keep jumping for longer periods of time, and gain the rhythm a boxer needs in the ring]

Boxer’s Heel Toe Step

High Knees

Front Saddle

Side Straddle

Skier Jump

Bell Jump

Foot Cross

Backward Jump

Arm Cross Over/Criss-Cross

Arm Side Swing

With most of these, you can turn them into what Lee calls a “Power” variation, where you do the same jump, but swing the rope two (or more) times underneath you before you land. The most famous of these kinds of jumps is the Double Under — a Bounce Step where the rope passes under your feet twice in one jump.

You can put these various jumps together into an endless number of different rhythmic progressions and sets. Mix it up, realizing that all these techniques will take time and practice to really get down. Deas says: “Don’t be scared of trying tricks — crossing the rope and double jumping . . . You’re going to mess up over and over; just keep trying fun new things. Eventually you’ll get ‘em, and once you get ‘em it’s like riding a bike.”

Boxer Workouts

John L. Sullivan would get grotesquely out of shape in-between title defenses, only to whip himself (or rather to be whipped by trainers) into condition as the fight approached. His regimen included jumping rope, which at first he found awkward, and, clocking in at 220 lbs, painful. But after being able to do few consecutive skips without tripping, he got the hang of the rhythm, would do 10 sets of 100 jumps every workout, and took pride in the way the exercise strengthened and trimmed his body.

Boxers incorporate jumping rope into their workouts in several ways.

First it’s often used as a warm-up and/or cool-down, with anywhere from 10-20 minutes of continuous, but not super strenuous, jumping (incorporating various kinds of jumps).

It can be used as straight cardio as well; e.g., 3 sets of 10 minutes of continuous jumping with 2 minutes of rest in between. Or 2 sets of 15 minutes of continuous jumping. Or when you get good, 30 or more minutes of jumping non-stop.

Jumping rope is also sometimes used to structure the high intensity portion of a workout, in a way that’s designed to mimic the high intensity demands of a real boxing match. In a pro fight, each round lasts 3 minutes, with a 1-minute rest in between. So to simulate these circumstances, Deas has his boxers do rounds like this:

3 minutes “very, very fast” jumping

1 minute slow jumping active rest

Repeat

Do as many rounds of this as you can.

Everlast recommends a HIIT workout structured this way:

Jump Rope (max speed): 15 sec

Shadow Box: 15 sec

Rest: 30 sec

The more fit you are, the more rounds of this workout you can do; pick a level from Beginner to Champion:

Beginner Level: 4 rounds

Contender Level: 8 rounds

Champion Level: 12 rounds

Finally, in 101 Best Jump Rope Workouts Lee recommends this 24-minute workout for boxers (to be done after warming up):

Round 1

Alternate Foot Step with Arm Cross Over: 3 minutes

Speed Bag: 1 minute

Rest: 1 minute

Round 2

Alternate between Basic Bounce and Alternate Foot Step: 3 minutes

Bicycle Crunches: 1 minute

Rest: 1 minute

Round 3

Alternate between Arm Cross Over and Side Swing to Jump: 3 minutes

Speed Bag: 1 minute

Rest: 1 minute

Round 4:

Alternate between High Step with Arm Cross Over and Double Unders (Arm Cross Over): 3 minutes

Leg Raises: 1 minute

Rest: 1 minute

Round 5:

Alternate between Forward Shuffle and Backward Shuffle: 3 minutes

Speed Bag: 1 minute

Rest: 1 minute

Round 6:

Alternate between Backwards Jumping and Alternate Foot step: 3 minutes

Russian Twist: 1 minute

Deas recommends incorporating jump rope training into your workouts 3X a week, starting out with just once or twice if you’re a beginner. Work your way into jumping rope slowly, with 5-10 minutes a few times a week, so you don’t injure yourself as you build up stamina and practice technique. Pretty soon you’ll be skipping rope like a fighter and be able to go the distance.

_______________________________________

Thanks to Jay Deas for the advice.

Additional Resources:

101 Best Jump Rope Workouts by Buddy Lee

Jump Rope Training by Buddy Lee

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