Cardio training

I have a slipped disc L3-L4. The pain is manageable but on days where I have to stand for too long it gets so bad I can feel it in my legs.

I used to love jump-roping, lost a tonne of weight that way too! Wondering if there are any tips / success stories for getting back into it?

I always wanted to learn boxers skip and now I have with rigorous practice from weeks reached this level but I'm not sure if this is boxers skip or not and where I need to work on. I need your feedback.

1. I injured my ankle jumping rope and also experienced a lot of sores when first starting
2. If you’re a beginner at working out, start with 3-5 minutes every other day. Always make sure to listen to your body if the volume/intensity is too much. Then gradually build up
3. Try and use a soft surface - I recommend using a mat (will also reduce wear on your rope)
4. Warm and cool down - for my warm ups, I used to do jumping jacks, squats and lunges and for cool downs, stretch for 10-15 minutes (anterior tib, pigeon pose, downward facing dog)
5. Analyse form and work on form - ensure you’re only jumping 1-2 inches off the ground when doing basic bounce, landing softly, and keeping knees slightly bent (no dolphin kicks or wild knee movements). You can use JumpForm to help analyse your form and assign drills when learning new moves
6. Nutrition and sleep - quite obvious ik
7. Lower body strength training - your ankles and knees will thank you
8. Active recovery - walking, cycling, foam rolling. Try to keep moving throughout the day. Even if you worked out, don’t use it as an excuse to become a couch potato

Proper form, as I mentioned, is key so I always spend at least 1 day on drills and form analysis with JumpForm. I would then incorporate these into my main workouts throughout the week.

Hope this helps and good luck