Jacked-Up Jump Rope Circuit Workout & 3-Minute Mini Plank Challenge

One of my favorite workouts as of late has been this awesome jump rope circuit that I came across thanks to the lovely lady, Isabel over at Privilege to Live.

Today I needed to amp up the intensity, though. So I created my own little version and made it into a nice little chart for you. I’ve been training intensely for a few months now, so if you give this one a go, go at your own pace and do only what you can. I’ll even admit, I took 5 or 10 seconds switching between some of the exercises. I work hard, but I’m not the energizer bunny over here. (Or am I?)

Jump Rope Circuit Workout

Jump Rope Circuit Workout

Recently I’ve been working with my trainer on being able to get up to doing 10 pull-ups in a row. So, after the circuit I went over to the assisted pull-up machine for some arm work.

20 x assisted pull ups (90 lbs. displacement)

10 x assisted pull ups (80 lbs. displacement)

8 x assisted pull ups (70 lbs. displacement)

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20 x assisted lat pull downs (110 lbs. displacement)

10 x assisted lat pull downs (100 lbs. displacement)

8 x assisted lat pull downs (90 lbs. displacement)

And, to finish off one heck of a killer workout, I adapted a mini plank challenge out of Cassey Ho’s Plank Challenge Workout. I was hoping to give the whole 10-minute circuit a go but I’ve never done some of the moves before so I wasn’t exactly sure how to do them. Read: I didn’t want to look like a fool in front of everyone at the gym trying to do exercises I’ve never done before. Anyway here’s what I whittled it down to.

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30 seconds x plank

15 seconds x hold up left leg

15 seconds x hold up right leg

30 seconds x plank

30 seconds rest

30 seconds x plank

15 seconds x pulse left leg

15 seconds x pulse right leg

30 seconds x plank

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