Bloom to Fit Challenge of the Week [Episode 53]

Fitness Challenge of the Week Episode 53

Welcome to Episode 53 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got a sweet little bodyweight jump rope circuit.

Circuits are great when you're short on time because they do a great job of getting your heart rate up and muscles firing in a really short period of time.

In this workout, we're pairing high-intensity jump rope sprints with some powerful lower body bodyweight exercises. These little circuits are great for building endurance and strength while also burning a ton of calories.

No gym is required. All you need for this one is a jump rope, a timer, and a little bit of space to work with. Let's get into it.

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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: 9-12 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 Half Rope Circuit. It is a sweet mix of jump rope sprints and some simple lower body bodyweight exercises.

Start by setting your timer to beep every 30 seconds and then complete three (3) rounds of each circuit of exercises below:

Circuit 1:

  • 30 seconds jump rope sprints
  • 30 seconds mountain climbers

Circuit 2:

  • 30 seconds jump rope sprints
  • 30 seconds forward lunges

Circuit 3:

  • 30 seconds jump rope sprints
  • 30 seconds bodyweight squats

If needed, add a 60 second break in between each circuit. Your objective is to complete three rounds of each circuit ensuring all reps are done with proper form.

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:​

  • Do only two rounds of each circuit, or
  • Increase your rest to 2 minutes between rounds, or
  • Use a lighter rope (like the 1/4 Lb rope from your Plus Set)

Make the workout more difficult:

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

  • Try to complete the workout without taking any breaks between rounds, or
  • Go max effort on each jump rope sprints round, or
  • Use a heavier jump rope (like the 1 Lb Intensity rope from your 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:

Check out the free Jump Rope Crash Course

Need a Bigger Challenge?

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!