Wednesday Workout: Jump Rope & Body Weight Circuits

Good morning! I have a workout to share with you today that’s PERFECT for weekends where you’re away or if you’re traveling for work… or if you just don’t want to go to the gym ๐Ÿ˜‰ All you need is a jump rope and your body, and if you don’t have a jump rope you can just pretend and do “air jump roping”- no biggie at all.

I created this workout a few weeks ago when it was a beautiful day and I didn’t want to go into the gym during my lunch break. I didn’t want to run because I had run the day before so I came up with a workout that got me sweaty while also allowing me to get a tan ๐Ÿ˜‰ Bonus? It left me surprisingly sore for a few days. Wait, now that I think of it, it’s not really a bonus because I was actually really sore which wasn’t fun. I guess that’s what happens when you do high reps of exercises that you haven’t done in a while! Regardless, I liked the format a lot… and I think you will, too!

The way the workout works is that you’ll start each round of each circuit with jump roping. You’ll do 3 rounds of each circuit and you’ll decrease the number of jumps by 25 each round. So, for Circuit 1, you’ll do 100 jumps, 20 squats, 15 lunges, 10 push-ups and then for round 2 of circuit 1 you’ll do 75 jumps, 20 squats, 15 lunges, 10 push-ups. Your last round will only be 50 jumps.

Jump Rope & Body Weight Circuits

Otherwise I think this is fairly straight forward, which is how I’m tending to keep my workouts these days. SLDL= single leg deadlift if you’re not familiar with that abbreviation.

All in all with a warm up and cool down this workout took me about 40-45 minutes, which is longer than I normally spend on my workouts but considering it was body weight and not a TON of cardio, it felt like the perfect amount of time. You could shorten it by only doing 2 rounds of each circuit, cutting back on reps or only doing 2 circuits.

Let me know if you try this!


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