We're on Episode 60 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, I’ve got a juicy workout lined up for you.
We've got some rounds of hell to get through today so I hope you're excited.
We'll be mixing up some challening bodyweight exercises with a few familiar jump rope exercises so you should get a nice dose of strength and conditioning training in under 15 minutes.
As usual, 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 right into it.
Bodyweight Jump Rope Circuit Workout
Here's what you need to know for this week's fitness challenge.
Total time estimate to complete the workout: 10-12 minutes
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 10-50 Jump Rope Blast.
It's a round-based workout that will help you build up your strength and endurance with a few simple bodyweight and jump rope exercises.
Set your timer to stopwatch mode complete two (2) to five (5) consecutive rounds of the following circuit of exercises:
- 10 squat thrust push-ups
- 20 double unders
- 30 bodyweight squats
- 40 mountain climbers
- 50 basic jumps
You are free to rest as you need to, but the timer keeps going until all rounds are complete. If you need to make changes to your workout, see the available modifications below.
Watch the following video to see what the workout looks like:
Press play to watch the video.
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:
- Add a 30 second break between each round, or
- Use a lighter jump rope (like the 1/4 Lb Agility rope from your Plus Set)
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Complete eight (8) total rounds, or
- Replace bodyweight squats with squat jumps, 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:
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.
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Download This Workout
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