HOW: Start by holding a jump rope with each hand balanced on one leg. While staying stiff and rigid throughout your entire body with a soft bend in your knees, begin jump roping by moving your hands forward while jumping over the rope as you go. Keep your opposite leg elevated for the entirety of this exercise.
FEEL: This should feel like a cardio workout - getting your heart rate up along with a lower-body workout, especially your calves and quads.
COMPENSATION: Focus on quality landing each time, do not excessively bounce or loss stiffness in your lower body. Do not let your knees buckle in or your upper body lean side to side. Avoid allowing your elevated leg to push against your stable leg or touch the floor.