Bloom to Fit Challenge of the Week [Episode 51]

Bloom to Fit Fitness Challenge Episode 51

Welcome to Episode 51 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got a sweet little jump rope workout in the line up.

This workout is certainly challenging and will require a bit of skill with the double under, but it will help you absolutely crush your fat loss and endurance goals. Get through a few rounds of this baby and you'll be laughing.

As always, no gym is required. All you need for this one is a jump rope, a timer, and a little bit of space. Let's get right to it.


Fitness Challenge of the Week

Here's what you need to know for this week's fitness challenge.

Recommended Tools:

Total time estimate to complete the workout: 10-15 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:

  • ​A few minutes of light aerobic activity
  • Series of corrective stretches
  • Series of mobility/dynamic stretches

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 Smasher. It is a killer, five-round ladder workout built around a number of very simple and challenging jump rope exercises.

Start by setting your timer to stopwatch mode and complete five (5) rounds of the following ladder pattern for time:

  • ​10 single unders (vary your exercise)
  • 1-2-3-4-5-4-3-2-1 double unders

If your'e not sure what a ladder structure looks like fully, here is the workout broken down step-by-step:

  • 10 single unders, 1 double under
  • 10 single unders, 2 double unders
  • 10 single unders, 3 double unders
  • 10 single unders, 4 double unders
  • 10 single unders, 5 double unders
  • 10 single unders, 4 double unders
  • 10 single unders, 3 double unders
  • 10 single unders, 2 double unders
  • 10 single unders, 1 double under

That is one full round. Your objective is to complete five full rounds in as short a time as you can, resting 30-60 seconds between each round. If you need to rest longer, do so. But the timer keeps going until all five rounds are complete.

For the single unders, feel free to mix up your variations from round to round. As you'll see in the video below, I use the basic jump for round one and the scissor step for round two. Mix it up!​

Watch the following video to see 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.

How to Make Modifications

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

Make the workout easier:

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

  • Increase your rest to 90 seconds between rounds
  • Cut your workout down to 3 rounds
  • Use a lighter rope (1/4 lb works) from your Plus Set

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

  • Complete eight (8) full rounds of the workout
  • Keep your rest to 30 seconds
  • Use a heavier jump rope (1 Lb Intensity cable) from your Infinity Plus Set

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

Need help with your jump rope technique?

I have a free jump rope crash course that you can go through to learn the basics of jumping rope. You can get your free lessons here:

Click here to check out the free Jump Rope Crash Course

Need a Bigger Workout?

If you enjoyed this workout, then you're going to love the 21 Day Jump Rope Shred Challenge I've put together. It's a 3-week fitness challenge designed to help you get in the best shape of your life with some of the best jump rope workouts on the planet.

Click here to check out the Jump Rope Shred Challenge

Share This Workout

Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:

Download This Workout

To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!

One thought on “Bloom to Fit Challenge of the Week [Episode 51]”

  1. I just completed this week’s jump rope challenge. My result is 12:47 for 6 rounds with rest about 45s between rounds. The perfect and fastest round was third; neither trip nor rest 🙂

    Instead of double unders, I did high knee jumps. Kind of mess up my jumps whenever I switched between single and high knees at first two rounds as I seldom mix different style at one go. After the third round, I found myself tripping as my arms felt more heavier and my legs were still sore from deep squat yesterday, haha.

    I push myself to add one more round instead of 5 rounds as I felt I could do it and a challenge to step out from comfort zone 😀

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