Bloom to Fit Challenge of the Week [Episode 46]

Fitness Challenge of the Week Episode 46Welcome to Episode 46 of the Fitness Challenge of the Week series from Bloom to Fit. This week’s episode is a sweet circuit training workout I’ve built around a mix of jump rope training and bodyweight training exercises.

A workout like this will help you improve your conditioning, strength, and just overall bad-assery. So make sure you use it with caution.

As always, no gym is required. All you need for this one is a jump rope, timer, a little bit of space. And perhaps willingness to become the absolute greatest version of yourself possible. Sound good? Let’s get to it.

Challenge of the Week [Episode 46]

To download a printable version of this workout (and get access to previous week’s workout logs), click here for access.

Recommended tools:

Total time estimate to complete the workout: 15-20 minutes

Before you begin:

Always include a proper warm-up before you start your 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.

The Fitness Challenge:

This week’s workout is the Jump Rope Roundabout. It is a circuit-style, round-based workout built around a number of different jump rope and bodyweight exercises.

There are three circuits that make up this workout. Your goal is to complete all three circuits as they are presented below. Make sure to set your timer to beep every 30 seconds.

Circuit 1

Complete three consecutive rounds of the following exercises:

  • 30 seconds of jump rope jumping jacks
  • 30 seconds of mountain climbers
  • 30 seconds of rest

Rest 60 seconds before moving on to circuit 2.

Circuit 2

Complete three consecutive rounds of the following exercises:

  • 30 seconds of jump rope sprints
  • 30 seconds of squat thrusts (with push-ups)
  • 30 seconds of rest

Rest 60 seconds before moving on to circuit 3.

Circuit 3

Complete three consecutive rounds of the following exercises:

  • 30 seconds of jump rope scissor steps
  • 30 seconds of frog jumps
  • 30 seconds of rest

Each circuit should take you 4 minutes to complete (avoid the 30 second break after your third round since you have a minute to rest). If you need more time to rest between rounds and sets, take it.

Here’s what the workout looks like:

Press play to watch the video.

After your workout

When your timer is done, 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.

Change the Intensity:

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

To make the workout easier:

Here are some ways you can make the workout less challenging:

  • Increase your break to 60 seconds between each round (or 120 seconds between each set)
  • Use a lighter jump rope
To make the workout harder:

Here are ways you can make the workout more challenging:

  • Double up your time for each exercise (to 60 seconds), but keep your rest as is
  • Use a heavier jump rope and go max intensity on the jump rope exercises

Make sure to track your results and share them in the comment section below. I’d love to see what kind of time you can achieve. Good luck!

To download a printable version of this week’s workout, use the sign-up form below! You’ll get free access to all of the previous weeks’ workout PDFs.