Welcome to Episode 27 of the Bloom to Fit Workout of the Week series.
I’ve been falling behind my weekly workout schedule lately, but we’re back in motion with another bad ass jump rope workout. This week, it’s all about heavy jump rope training.
If you are new to jump rope training, I encourage you to use a modified version (either a regression or progression). Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 27: Alternating Cables
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you will need one light jump rope, one heavier jump rope, a timer, and bit of space.
The cables that I’m using (the ones you’ll see in the workout video) are as follows:
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is Alternating Cables.
This is a timed, round-based jump rope workout that leverages the power of heavy jump rope training.
Start your timer and complete five consecutive rounds of the following jump rope exercises:
- 20 slow single unders with CrossRope Titan cable (heavy)
- 40 fast single unders with CrossRope Stamina cable (light)
Five consecutive rounds make one complete.
Your objective is to complete three total sets of this jump rope workout as quickly as you can. Rest 60 seconds between each set.
If you need to rest in between rounds, do so, but the timer does not stop until all of your repetitions are complete.
Notice that we are not only alternating between heavy and light, but also fast and slow. This adds a unique interval-style challenge to the workout. Make sure you focus on going slowly with the heavy rope and as fast as you can with the lighter rope.
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Use the same rope for both exercises; only alternate between fast and slow repetitions,
- Complete only 3 rounds per set and/or rest 10-20 seconds between each round.
Here are ways you can make the workout more challenging:
- Use the heaviest rope and the lightest rope you have available (the larger the difference, the more challenging),
- Really focus on pushing the pace on every single repetition and take no breaks between rounds,
- Increase rounds to 8 and/or sets to 5.
Download the PDF
If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.
I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!