Welcome to Episode 28 of the Bloom to Fit Workout of the Week series.
This week, we’re back with another heavy jump rope workout. Unlike last week, we’re only going to be using one heavy cable. And no, this doesn’t make things easier. In your dreams.
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 28: Titan Switch
Total time estimate to complete the workout: 10-20 minutes
What You’ll Need:
You will need one heavy jump rope, a timer, and bit of space. The cable that I’m using for this workout is the 3.0lb CrossRope Titan cable.
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 the Titan Switch.
This is a timed workout that, again, leverages the power of heavy jump rope training.
Set your timer to 5 minutes and continuously alternate between the following:
- 30 seconds of all-out heavy jump rope single unders
- 30 seconds of rest
For each five minute round that you do, you will put in 2.5 minutes of all-out single unders with a heavy rope. This may sound like a little bit, but moving a 3.0lb rope at a fast pace for that long is incredibly challenging.
Your objective is to complete 2-3 total rounds of this workout, resting 60 seconds between each round. If you need to rest a little more in between rounds, then do so.
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 a lighter rope (the 1.25lb CrossRope Power Cable or 0.75lb Explode cable would work well here)
- Split your work-to-rest ratio to 20 seconds work, 40 seconds rest (each minute)
Here are ways you can make the workout more challenging:
- Use a heavier rope (if you can find one)
- Split your work-to-rest ratio to 40 seconds work, 20 seconds rest (very challenging!)
- Move down to a lighter rope AND do heavy jump rope double unders instead of single unders (only for advanced jump rope ninjas)
- Complete 3-5 total rounds
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!