Thick. Fine. Healthy.

September Challenge (Jump Roping)

FINE_ Jump Roping

In my Fresh Start post, I talked about jump roping 4 days a week. Unfortunately, I had an issue getting started (routine plus time of day). So I decided to do it everyday in August! I did it for 10 days and then things fell all the way off. I forgot what happened but yeah…….

So I’m trying it again this month! My goals for adding jump roping to my routine are to:

  • get moving every morning,

  • boost my calorie burn,

  • and strengthen my breathing.

An added bonus is working all of these muscles (which I’ll go into at greater detail some other time…promise):


And since I’d like to work up to jump roping 20 minutes a day, I’ll be using the following schedule:

  • September 3rd – 9th: 10 minutes a day

  • September 10th – 16th: 12 minutes a day

  • September 17th – 23rd: 15 minutes a day

  • September 24th – 30th: 18 minutes a day

    • October 1st – 7th: 20 minutes a day

Week One: 10-Minute Jump Rope Circuit (Based mostly on this workout)

Note:  Rest for at most 30 seconds between each move.

Set 1: 0:00 – :30 Regular Hop

Set 2: 1:00 – 1:30 Alternate Legs

Set 3: 2:00 – 2:30 Regular Hop

Set 4: 3:00 – 3:30 Lateral (Side-to-Side) Hop

Set 5: 4:00 – 4:30 Backwards Regular Hop

Set 6: 5:00 – Figure 8

Set 7: 6:00 – 6:30 Regular Hop

Set 8: 7:00 – 7:30 Alternate Legs

Set 9: 8:00 – 8:30 Quick Feet

Set 10: 9:00 – 9:30 Side Jump Over

Week Two: 12-Minute Jump Rope Circuit (Added from this workout)

Set 11: 10:00 – 10:30 Twist

Set 12: 11:00 – 11:30 High Knees


In case you’re wondering, this is the jump rope I have. I purchased it for $6.99 ($7.41 with tax) at Dunham’s Sports. It’s a 10’ rope that can be cut down to the size you need (mine is around 7’). The handles of the rope should come to your armpits with at least one foot on the middle of the rope.

If you buy the same rope (or a similar rope), here’s how you can get the right length. Mark those spots (I used a silver sharpie). That is NOT where you cut the rope. The caps on the handles screw off. You’ll need to push/pull the ends of the rope out. There will be silver rings that have been clamped around the rope as well as a free moving pair. When you cut the rope, you’ll be clamping the free moving set on those spots you marked. Although the directions say to use pliers to set the new length, a hammer works too. 🙂

How are you challenging yourself this month?

Note: Since it is already September 10th, I’m sure you’re wondering how I’m doing. I missed my workouts September 7th through 9th and I’ll be doing today’s workout after work. I didn’t fall off the wagon…I have good reason! MY BESTEST IS MARRIED NOW!!!! I realized fairly quickly that the workout wouldn’t happen. Luckily, I’ll be home for the rest of the month. 🙂


Most of the moves for Week One can be found here:



3 thoughts on “September Challenge (Jump Roping)

  1. Audra

    I’m glad you didn’t stress yourself out trying to workout while attending your best friends wedding. There were enough activities.

  2. Pingback: The ‘My Waist Small, My Booty Big’ WorkoutThick.Fine.Healthy.

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