At Home CrossFit Workout: Jump Rope, Squats, and Step Ups

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Just about 33 weeks pregnant and my body is still allowing me to do CrossFit with a few modifications.  I am feeling great as I head into this final stretch of pregnancy, and I know that is largely because of my consistency in the gym and in the kitchen.  I haven’t been perfect by any means, but the healthy habits formed prior to this pregnancy have helped immensely.CrossFit workouts for women (even pregnant mamas) from

Last week my hubby and I went on a “Babymoon” (without our kids) trip with friends to Zion.  We had a blast eating out, sleeping in, and completing one of the most (if not THE most) strenuous hikes in Zion, Observation Point.  6,508 feet of elevation with intense switchbacks to get there.

Observation point at 32 weeks pregnant!

It was definitely not easy, but we made it.  There are few sites as beautiful as what we see while at Zion.  God’s beauty radiates throughout the entire park.  How wondrous and great are His works.

It’s safe to say we first fell in love with camp life at Zion.  If you haven’t been and are able.  Just go.  Stop everything and go right now.

Observation point hike at Zion National Park.

What a privilege it has been to remain as active as I have throughout this pregnancy!

Always consult your health care provider regarding your exercise routine during pregnancy.  We share with our readers what has been successful for us in our own lives.

 This is a great at home CrossFit workout that anybody can do (pregnant or not) with little to no equipment necessary!

CrossFit workouts for women (even pregnant mamas) from

Weekly Workout:

Complete 100 Double Unders or Single Skips


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (Squats)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (Step ups)


Complete 100 Double Unders or Single Skips

CrossFit workouts for women (even pregnant mamas) from

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Equipment Needed:

  • Keep track of your time using a watch or a Timer.  (We frequently use the MYWOD app and recommend it to our readers.  You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.)  Set your timer to go off every minute, so you know when to begin your next set of jumps.
  • Jump Rope
  • Plyometric Box:  You can always use a retaining wall or stable stool.

Modification Options:

  • Be sure to modify this at home workout to your ability level.  If you want to add more intensity to this workout you can swap out air squats for goblet squats (squat using a kettle bell).  You can also increase intensity by trading out the step ups for box jumps.  If 100 jump ropes seems like too many, you can lessen the repetitions to 50.  Figure out what modifications work for you and keep moving!  As always, we want our readers to feel accomplished after their workouts not defeated, or to the contrary, like you left too much gas in the tank.

At the start of the timer, begin with 100 jump ropes.  When you have completed your 100 jumps, complete 10 air squats and 1 step up.  Then do 9 air squats and 2 step ups, 8 air squats and 3 step ups, etc.  Continue moving through that repetition scheme until you have completed 1 air squat and 10 step ups.  Finish the workout by completing another 100 jump ropes.

CrossFit workouts for women (even pregnant mamas) from

Follow us on Pinterest for great workout suggestions! !  Post your workout to Instagram and be sure to tag @stayfitmom_Krista and @stayfitmom_Tracy!

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program

Did you catch last week’s 25 Minute Workout?

No equipment at home workout done in 25 minutes!

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