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 check out the full details.
Workout of the Week [Episode 39]
To download a printable version of this workout (and get access to previous week’s workout logs), click here for access.
Total time estimate to complete the workout: 10 – 15 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 Slow & Steady Squats. It is built around three exercises: the slow bodyweight squat, the (bodyweight) jump squat, and the jump rope sprint.
Set your timer to stopwatch mode and complete 10 rounds of the following exercises for time:
- 5 slow bodyweight squats
- 5 jump (bodyweight) squats
- 50 jump rope sprints
Your objective is to complete the 10 rounds in as short as time as possible, ensuring good form is maintained on all reps. You can rest as needed, but the timer does not stop until the ladder is complete.
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:
- Add a 20 second break between each round
- Instead of doing slow bodyweight squats, use a regular tempo
- Cut down the workout to 6-8 total rounds
To make the workout harder:
Here are ways you can make the workout more challenging:
- Use a kettlebell or dumbbell to turn the bodyweight squat into a goblet squat
- Use a heavy jump rope (the orange Intensity cable from the Burn Set)
- Increase total workout rounds to 12-14
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.