BWET Weekend Challenge | Jump Rope – Calisthenics Mixed Circuit

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BWET Weekend ChallengeAdding the good, old-fashioned jump rope into your circuit training is a fun and effective way to increase cardio in your bodyweight exercise circuits. In this weekend challenge, we’ll put together an intense circuit of bodyweight strength exercises and jump rope cardio intervals for an all-in-one treat.



Let’s call it “Fit To Be Tied”

Every exercise will be timed, so do as many correct reps in the time allotted.

The Equipment:

Jump Rope
Pull Up Bar or Swing Set
Interval Timer

The Exercises:

Jumping Rope – Speed and footwork variations
Pull Ups Chin Ups
Push Ups – with variations
Bodyweight Squats – with variations
Leg Raises


The circuits:

Jump Rope Interval Cardio

Set your interval timer for 2 minutes with a 1 minute rest period.

Jump rope normally for 2 minutes.
Jump Rope – Double Unders 2 minutes
Jump Rope – High Kicks 2 minutes
Jump Rope – Alternate Foot Skip 2 minutes

Repeat once for a 25 minute workout.


Strength Combo

Set your Interval timer for 1 minute with a 2 minute rest period.
In this circuit, you’re only working for one minute at a time, so give it your all.

Jump Rope – Alternate Foot Skip 1 minute
Push Ups – Normal 1 minute
Jump Rope – Normal 1 minute
Pull Ups – Normal 1 minute
Jump Rope – Double Unders 2 Minutes
Squats – Normal 1 Minute
Leg Raises – Normal 1 Minute

Repeat the circuit up to 2 more times. Add variations of Push Ups, Squats and Leg Raises as it suits you and your skills.

That’s just two examples of what you can do with a simple jump rope to make your bodyweight interval training both exciting and challenging. See what you can come up with yourself and put it to the test.



If you’re ready to get serious with adding rope jumping int your bodyweight routine, then adding Jump Rope Training – 2nd Edition into your reference library is highly recommended. Buddy Lee has updated his authoritative guide to jumping rope for fitness and athletic training.

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