1 Shredded Ninja Fat Loss Workout Plan To get shredded you need two things in this order. 1. A low bodyfat percentage
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Shredded Ninja
Fat Loss Workout Plan To get shredded you need two things in this order. 1. A low bodyfat percentage (for men 7-10% and for women 17-20%) and 2. A decent amount of muscle mass. This program is designed to help you in both of these areas. The priority is going to be on reducing body fat, but as a secondary goal we are also going to be helping you build a lean and strong physique as well.
Over the next 12 weeks of this program we encourage you to push yourself harder than you ever have before. The harder you go - the better results you can expect. Each week will include 3 jump rope and bodyweight exercise workouts designed to tone different muscles and build endurance. The other 2 days will be dedicated to more traditional HIIT (high intensity interval training) jump rope workouts that will be solely focused on burning fat. The key to any of these workouts is to focus on great form first, followed by all out intensity.
Let’s get into it! 2
SAFETY PRECAUTION
Before beginning this or any other workout program answer ‘Yes or No’ these questions 1 Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? 2 Do you feel pain in your chest when you do physical activity? 3 In the past month, have you had chest pain when you were not doing physical activity? 4 Do you lose your balance because of dizziness or do you ever lose consciousness? 5 Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity? 6 Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
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7 Do you know of any other reason why you should not do physical activity?
If you answer YES to any of the questions on this list, you must check in with your doctor and get cleared for exercise before you start.
If you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.
During the workouts be sure to always listen to your body and back off specific exercises that you feel may cause you injury.
We don't know about your health history, so this is on you to play it safe! Remember the nutrition aspect of Zen Dude Coaching will be creating massive results for you, so if you need to let a body part rest for a day or a week don't stress about it. Do what you can and stick to your nutrition plan.
Guidelines
Things to do before you begin your first workout
Do.The.Thing.
Step 1: Get yourself a jump rope. We recommend the crossrope (www.crossrope.com/jumpropedudes) Click here to get 10% off. Step 2: Log into the coaching portal to watch our video with workout instructions. You should have received an email linking you to a login page via an email titled “Get Access To The Shredded Ninja Workout Plan Here.” You can also find the same workout instructions in text format on Page 5. Step 3: Join the Shredded Ninja Fat Loss Accountability Group. Click Here To Join Now. Step 4: Make sure you read over the safety precaution page on page 3 and get cleared for physical exercise.
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Step 5: Download a timer app to use during your workouts. We like the WOD Timer and Seconds apps, but pick your favorite!
Workout Instructions Watch the full length workout instruction video here
1. Exercise modifications. If you cannot do an exercise in the program - substitute it out using the key below…
Push up modification knee pushups
Leg exercise modification air squats
Pull up modification Negative Pullups
Jump rope exercises jump rope regular bounce
2. Rest periods. If you need longer rest periods than what is given in the daily workout - then take it! We are not drill sergeants - we just want to see you get results. Do your best every workout and after you have built more endurance - start following the rest times exactly as we lay them out. 3. Circuits. If you cannot complete the recommend circuits for the day then skip the ones you can’t do. The goal is that you will push yourself as hard as you can, so by the end of this workout plan you can complete all the circuits we assign to you. 4. Exercises. If you cannot complete a specific exercise because of fatigue (for example a 3 minute jump rope circuit), then stop and take a rest. Resume exercising when you can. Again, the goal is that you will be able to complete each exercise by the end of the program, so keep pushing yourself! 5. Preventing injury. To help prevent injury we want you doing two things every week. First, make sure you are doing the recovery day (Day 6) each week and adding it in as many additional times throughout the week that you feel that you need. Second refer to some of the videos below that we made to help you stay healthy!
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How to prevent jump rope injury
How to deal with jump rope injury
Why you keep getting shin splints
Shredded Ninja Fat Loss Workout Plan 12 Week Preview
Week 1 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
DAY 5 Endurance + Legs
DAY 6 Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 2 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 3 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 4
6
DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Do.The.Thing
Recovery Do.The.Thing
Shredded Ninja Fat Loss Workout Plan 12 Week Preview
Week 5 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
DAY 5 Endurance + Legs
DAY 6 Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 6 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 7 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 8
7
DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Do.The.Thing
Recovery Do.The.Thing
Shredded Ninja Fat Loss Workout Plan 12 Week Preview
Week 9 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
DAY 5 Endurance + Legs
DAY 6 Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 10 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 11 DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Recovery
Do.The.Thing
Do.The.Thing
DAY 5 Endurance + Legs
DAY 6
Week 12
8
DAY 1 Endurance + Push Ups
DAY 2
Do.The.Thing
Do.The.Thing
HIIT
DAY 3 Endurance + Pull ups
DAY 4
Do.The.Thing
Do.The.Thing
HIIT
Do.The.Thing
Recovery Do.The.Thing
month 1
Week 1
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
1 minute jump rope regular bounce 30 seconds 10 push ups 1 minute jump rope boxer skip 30 seconds 10 push ups 1 minute jump rope regular bounce 30 seconds 10 push ups 1 minute jump rope boxer skip 30 seconds 10 push ups
10
front lunges
(5 each side)
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
* 1 minute rest between sets ** Repeat 4x (Complete 5x total)
9
push ups.
Week 1
20
month 1
Day 2 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
20 seconds jump rope regular bounce 20 seconds jump rope run in place 20 seconds jump rope double unders 20 seconds jump rope high knees 20 seconds jump rope regular bounce 20 seconds jump rope run in place 20 seconds jump rope double unders 20 seconds jump rope high knees
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 3x (Complete 4x total)
10
push ups.
month 1
Week 1
Day 3
11
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds 1 pull ups 30 seconds jump rope regular bounce 30 seconds 2 pull ups 30 seconds jump rope regular bounce 30 seconds 3 pull ups 30 seconds jump rope regular bounce 30 seconds 4 pull ups 30 seconds jump rope regular bounce 30 seconds 5 pull ups
front lunges
(5 each side)
10
push ups.
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
* 1 minute rest between sets ** Repeat 3x (Complete 4x total)
20
Endurance + Pull ups
Week 1
20
month 1
Day 4 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds jump rope run in place 30 seconds jump rope side straddle 30 seconds jump rope front straddle 30 seconds jump rope regular bounce 30 seconds jump rope run in place 30 seconds jump rope side straddle 30 seconds jump rope front straddle
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
12
push ups.
month 1
Week 1
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
1 minute jump rope regular bounce 30 seconds air squats 1 minute jump rope run in place 30 seconds front lunges 1 minute jump rope regular bounce 30 seconds back lunges 1 minute jump rope run in place 30 seconds jump squats
10
front lunges
(5 each side)
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
13
push ups.
month 1
Week 1
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo **Repeat 2x (Complete 3x total)
14
month 1
Week 2
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 20 push ups 2 minutes jump rope freestyle 1 minute 20 push ups 2 minutes jump rope freestyle 1 minute 20 push ups
push ups.
Exercise Demo Exercise Demo Exercise Demo
*1 minute rest between sets **Repeat 2x (Complete 3x total)
Follow Jump Rope Dudes Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
15
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Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 2
20
month 1
Day 2 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds jump rope double unders 30 seconds jump rope side swipes 30 seconds jump rope criss cross 30 seconds jump rope regular bounce 30 seconds jump rope double unders 30 seconds jump rope side swipes 30 seconds jump rope criss cross
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
16
push ups.
month 1
Week 2
Day 3 20
Endurance + Pull ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 5 pull ups 2 minutes jump rope freestyle 1 minute 5 chin ups
push ups.
– Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media! Subscribe to our YouTube Channel
17
Follow on Instagram
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Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 2
20
month 1
Day 4 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
20 seconds jump rope mummy kicks 20 seconds jump rope feet side to side 20 seconds jump rope feet front to back 20 seconds jump rope double unders 20 seconds jump rope mummy kicks 20 seconds jump rope feet side to side 20 seconds jump rope feet front to back 20 seconds jump rope double unders
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
18
push ups.
month 1
Week 2
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
1 minute jump rope freestyle 30 seconds sumo squats 2 minutes jump rope freestyle 30 seconds side lunges 1 minute jump rope freestyle 30 seconds side leap frogs
push ups.
– Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow Jump Rope Dudes Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
19
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
month 1
Week 2
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
20
month 1
Week 3
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
3 minutes jump rope freestyle 2 minutes 30 push ups
push ups.
– Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
21
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 3
20
month 1
Day 2 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds jump rope double unders 30 seconds jump rope side swipes 30 seconds jump rope criss cross 30 seconds jump rope regular bounce 30 seconds jump rope double unders 30 seconds jump rope side swipes 30 seconds jump rope criss cross
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
22
push ups.
month 1
Week 3
Day 3 20
Endurance + Pull ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 5 pull ups 2 minutes jump rope freestyle 1 minute 5 chin ups
push ups.
– Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media! Subscribe to our YouTube Channel
23
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 3
20
month 1
Day 4 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
20 seconds jump rope mummy kicks 20 seconds jump rope feet side to side 20 seconds jump rope feet front to back 20 seconds jump rope double unders 20 seconds jump rope mummy kicks 20 seconds jump rope feet side to side 20 seconds jump rope feet front to back 20 seconds jump rope double unders
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
24
push ups.
month 1
Week 3
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
1 minute jump rope freestyle 30 seconds sumo squats 2 minutes jump rope freestyle 30 seconds side lunges 1 minute jump rope freestyle 30 seconds side leap frogs
push ups.
– Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow Jump Rope Dudes Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
25
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
month 1
Week 3
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
26
month 1
Week 4
Day 1 20
Endurance + Push Ups
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
4 minutes jump rope freestyle 3 minutes 40 push ups
push ups.
– Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
27
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 4
20
month 1
Day 2 HIIT
Warm up (Repeat 3x): jumping jacks
10
air squats
10
20 seconds jump rope regular bounce 20 seconds jump rope double unders 20 seconds jump rope 3 step twist 20 seconds jump rope single leg 20 seconds jump rope regular bounce 20 seconds jump rope double unders 20 seconds jump rope 3 step twist 20 seconds jump rope single leg
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total)
28
push ups.
month 1
Week 4
Day 3
29
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds 1 chin up 30 seconds jump rope run in place 30 seconds 2 chin ups 30 seconds jump rope toe taps 30 seconds 3 chin ups 30 seconds jump rope heel taps 30 seconds 4 chin ups 30 seconds jump rope regular bounce 30 seconds 5 chin ups
front lunges
(5 each side)
10
push ups.
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
* 1 minute rest between sets ** Repeat 3x (Complete 4x total)
20
Endurance + Pull ups
month 1
Week 4
Day 4 20
Endurance + Pull ups
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
front lunges
(5 each side)
30 seconds jump rope zen dude shuffle 30 seconds jump rope toe to heel tap 30 seconds jump rope diagonal straddle 30 seconds jump rope feet x’s 30 seconds jump rope zen dude shuffle 30 seconds jump rope toe to heel tap 30 seconds jump rope diagonal straddle 30 seconds jump rope feet x’s
10
Exercise Demo – Exercise Demo Exercise Demo Exercise Demo – Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
30
push ups.
month 1
Week 4
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
1 minute jump rope freestyle 30 seconds pistol squats (5 each leg) 1 minute jump rope freestyle 30 seconds alternating toe touches 1 minute jump rope freestyle 30 seconds pistol squats (5 each leg) 1 minute jump rope freestyle 30 seconds alternating toe touches
10
front lunges
(5 each side)
– Exercise Demo – Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
31
push ups.
month 1
Week 4
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
32
month 2
Week 5
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
front lunges
(5 each side)
1 minute jump rope regular bounce 30 seconds 10 plank to push up 1 minute jump rope boxer skip 30 seconds 10 push ups 1 minute jump rope run in place 30 seconds 10 divebomber push ups (beg.) 1 minute jump rope regular bounce 30 seconds 10 push ups
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
33
push ups.
Week 5
20
month 2
Day 2 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
20 seconds jump rope run in place 20 seconds jump rope double unders 20 seconds jump rope mummy kicks 20 seconds jump rope run up and back 20 seconds jump rope run in place 20 seconds jump rope double unders 20 seconds jump rope mummy kicks 20 seconds jump rope run up and back
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
34
push ups.
month 2
Week 5
Day 3
35
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds 1 wide grip pull ups 30 seconds jump rope run in place 30 seconds 2 wide grip pull ups 30 seconds jump rope regular bounce 30 seconds 3 wide grip pull ups 30 seconds jump rope run in place 30 seconds 4 wide grip pull ups 30 seconds jump rope regular bounce 30 seconds 5 wide grip pull ups
front lunges
(5 each side)
10
push ups.
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
* 1 minute rest between sets ** Repeat 3x (Complete 4x total)
20
Endurance + Pull ups
Week 5
20
month 2
Day 4 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
10
push ups.
30 seconds jump rope regular bounce Exercise Demo 30 seconds jump rope criss cross Exercise Demo 30 seconds jump rope run in place Exercise Demo 30 seconds jump rope run in place criss cross Exercise Demo 30 seconds jump rope regular bounce Exercise Demo 30 seconds jump rope criss cross Exercise Demo 30 seconds jump rope run in place Exercise Demo 30 seconds jump rope run in place criss cross Exercise Demo *10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
36
month 2
Week 5
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
1 minute jump rope freestyle 30 seconds air squats 1 minute jump rope freestyle 30 seconds jump squats 1 minute jump rope freestyle 30 seconds front lunges 1 minute jump rope freestyle 30 seconds jumping lunges
10
front lunges
(5 each side)
– Exercise Demo – Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
37
push ups.
month 2
Week 5
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo **Repeat 2x (Complete 3x total)
38
month 2
Week 6
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 20 push ups 2 minutes jump rope freestyle 1 minute 20 push ups 2 minutes jump rope freestyle 1 minute 20 push ups
push ups.
– Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow Jump Rope Dudes Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
39
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 6
20
month 2
Day 2 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
10
push ups.
30 seconds jump rope run in place Exercise Demo 30 seconds jump rope heel taps Exercise Demo 30 seconds jump rope toe taps Exercise Demo 30 seconds jump rope run in place side swipe Exercise Demo 30 seconds jump rope run in place Exercise Demo 30 seconds jump rope heel taps Exercise Demo 30 seconds jump rope toe taps Exercise Demo 30 seconds jump rope criss cross run in place Exercise Demo *10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
40
month 2
Week 6
Day 3 20
Endurance + Pull ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 5 pull ups 2 minutes jump rope freestyle 1 minute 5 chin ups
push ups.
– Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media! Subscribe to our YouTube Channel
41
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 6
20
month 2
Day 4 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
20 seconds jump rope run in place 20 seconds mountain climbers 20 seconds jump rope regular bounce 20 seconds leg raises 20 seconds jump rope run in place 20 seconds plank 20 seconds jump rope regular bounce 20 seconds double plank jacks
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total)
42
push ups.
month 2
Week 6
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
1 minute jump rope freestyle 30 seconds lunge step up to balance 2 minutes jump rope freestyle 30 seconds front squat taps 1 minute jump rope freestyle 30 seconds leap frogs
push ups.
– Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
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43
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month 2
Week 6
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
44
month 2
Week 7
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
3 minutes jump rope freestyle 3 minutes 50 push ups total
push ups.
– Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
45
Follow on Instagram
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Grab our recommended jump rope for 10% off
Week 7
20
month 2
Day 2 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
30 seconds jump rope diagonal straddle 30 seconds jump rope fast skip 30 seconds jump rope single leg 30 seconds jump rope double unders 30 seconds jump rope diagonal straddle 30 seconds jump rope fast skip 30 seconds jump rope single leg 30 seconds jump rope double unders
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
46
push ups.
month 2
Week 7
Day 3 20
Endurance + Pull ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 6 pull ups 2 minutes jump rope freestyle 1 minute 6 chin ups
push ups.
– Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media! Subscribe to our YouTube Channel
47
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Grab our recommended jump rope for 10% off
Week 7
20
month 2
Day 4 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
20 seconds jump rope sprint 20 seconds jump rope regular bounce fast 20 seconds jump rope feet front to back 20 seconds jump rope regular bounce clock 20 seconds jump rope sprint 20 seconds jump rope regular bounce fast 20 seconds jump rope feet front to back 20 seconds jump rope regular bounce clock
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total)
48
push ups.
month 2
Week 7
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
1 minute jump rope freestyle 30 seconds sumo in and out squats 2 minutes jump rope freestyle 30 seconds clock lunges 1 minute jump rope freestyle 30 seconds star jumps
push ups.
– Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
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Subscribe to our YouTube Channel
49
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Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
month 2
Week 7
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
50
month 2
Week 8
Day 1 20
Endurance + Push Ups
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
4 minutes jump rope freestyle 3 minutes 50 push ups total
push ups.
– Exercise Demo
*1 minute rest between sets **Repeat 3x (Complete 4x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
51
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Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 8
20
month 2
Day 2 HIIT
Warm up (Repeat 3x): jumping jacks
10
air squats
10
20 seconds jump rope regular bounce 20 seconds jump rope fast skip 20 seconds jump rope 3 step twist 20 seconds jump rope single leg 20 seconds jump rope regular bounce 20 seconds jump rope fast skip 20 seconds jump rope 3 step twist 20 seconds jump rope single leg
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total)
52
push ups.
month 2
Week 8
Day 3
53
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds 2 chin up 30 seconds jump rope run in place 30 seconds 3 chin ups 30 seconds jump rope toe taps 30 seconds 4 chin ups 30 seconds jump rope heel taps 30 seconds 5 chin ups 30 seconds jump rope regular bounce 30 seconds 6 chin ups
front lunges
(5 each side)
10
push ups.
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
* 1 minute rest between sets ** Repeat 3x (Complete 4x total)
20
Endurance + Pull ups
Week 8
20
month 2
Day 4 HIIT
Warm up (Repeat 3x): jumping jacks
10
air squats
10
front lunges
(5 each side)
30 seconds jump rope mj step 30 seconds ab crunchers 30 seconds jump rope mummy kicks 30 seconds plank 30 seconds jump rope toe taps 30 seconds leg raises 30 seconds jump rope diagonal straddle 30 seconds plank jacks
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 4x (Complete 5x total)
54
push ups.
month 2
Week 8
Day 5 20
Endurance + Legs
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
1 minute jump rope freestyle 30 seconds pistol squats (6 each leg) 1 minute jump rope freestyle 30 seconds alternating toe touches 1 minute jump rope freestyle 30 seconds pistol squats (6 each leg) 1 minute jump rope freestyle 30 seconds alternating toe touches
10
front lunges
(5 each side)
– Exercise Demo – Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
55
push ups.
month 2
Week 8
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
56
month 3
Week 9
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
1 minute jump rope regular bounce 30 seconds 12 push ups 1 minute jump rope boxer skip 30 seconds 12 push ups 1 minute jump rope regular bounce 30 seconds 12 push ups 1 minute jump rope boxer skip 30 seconds 12 push ups
10
front lunges
(5 each side)
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total) 57
push ups.
Week 9
20
month 3
Day 2 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
10
push ups.
20 seconds jump rope regular bounce Exercise Demo 20 seconds jump rope run in place Exercise Demo 20 seconds jump rope single leg double unders Exercise Demo 20 seconds jump rope criss cross Exercise Demo 20 seconds jump rope regular bounce Exercise Demo 20 seconds jump rope run in place Exercise Demo 20 seconds jump rope single leg double unders Exercise Demo 20 seconds jump rope criss cross Exercise Demo *10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total)
58
month 3
Week 9
Day 3
59
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds 2 pull ups 30 seconds jump rope regular bounce 30 seconds 3 pull ups 30 seconds jump rope regular bounce 30 seconds 4 pull ups 30 seconds jump rope regular bounce 30 seconds 5 pull ups 30 seconds jump rope regular bounce 30 seconds 6 pull ups
front lunges
(5 each side)
10
push ups.
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
* 1 minute rest between sets ** Repeat 4x (Complete 5x total)
20
Endurance + Pull ups
Week 9
20
month 3
Day 4 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds high knees 30 seconds jump rope side straddle 30 seconds speed skaters 30 seconds jump rope regular bounce 30 seconds side plank right 30 seconds jump rope side straddle 30 seconds side plank left
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total) 60
push ups.
month 3
Week 9
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
1 minute jump rope regular bounce 30 seconds jump squats 1 minute jump rope run in place 30 seconds jumping lunges 1 minute jump rope regular bounce 30 seconds squat hold 1 minute jump rope run in place 30 seconds front lunges
10
front lunges
(5 each side)
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total) 61
push ups.
month 3
Week 9
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo **Repeat 2x (Complete 3x total)
62
month 3
Week 10
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 25 push ups 2 minutes jump rope freestyle 1 minute 25 tricep push ups 2 minutes jump rope freestyle 1 minute 25 push ups
push ups.
– Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 2x (Complete 3x total)
Follow Jump Rope Dudes Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
63
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Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
month 3
Week 10
Day 2 HIIT
20
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
30 seconds jump rope heel taps 30 seconds jump rope zen dude shuffle 30 seconds jump rope double unders 30 seconds jump rope regular bounce clock 30 seconds jump rope heel taps 30 seconds jump rope zen dude shuffle 30 seconds jump rope double unders 30 seconds jump rope regular bounce clock
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total) 64
push ups.
month 3
Week 10
Day 3 20
Endurance + Pull ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 6 pull ups 2 minutes jump rope freestyle 1 minute 6 chin ups
push ups.
– Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media! Subscribe to our YouTube Channel
65
Follow on Instagram
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Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
month 3
Week 10
Day 4 HIIT
20
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
20 seconds jump rope mummy kicks 20 seconds jump rope feet side to side 20 seconds jump rope feet front to back 20 seconds jump rope double unders 20 seconds jump rope mummy kicks 20 seconds jump rope feet side to side 20 seconds jump rope feet front to back 20 seconds jump rope double unders
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total)
66
push ups.
month 3
Week 10
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
1 minute jump rope freestyle 30 seconds air squats 2 minutes jump rope freestyle 30 seconds back lunges 1 minute jump rope freestyle 30 seconds tuck jumps
push ups.
– Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
Follow Jump Rope Dudes Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
67
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
month 3
Week 10
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
68
month 3
Week 11
Day 1 20
Endurance + Push Ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
5 minutes jump rope freestyle 3 minutes 50 push ups total
push ups.
– Exercise Demo
*1 minute rest between sets **Repeat 2x (Complete 3x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
69
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 11
20
month 3
Day 2 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds star plank 30 seconds jump rope side swipes 30 seconds mountain climbers 30 seconds jump rope regular bounce 30 seconds leg raises 30 seconds jump rope side swipes 30 seconds flutter kicks
front lunges
(5 each side)
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total) 70
push ups.
month 3
Week 11
Day 3 20
Endurance + Pull ups
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
2 minutes jump rope freestyle 1 minute 7 pull ups 2 minutes jump rope freestyle 1 minute 7 chin ups
push ups.
– Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media! Subscribe to our YouTube Channel
71
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 11
20
month 3
Day 4 HIIT
Warm up (Repeat 2x): jumping jacks
10
air squats
10
front lunges
(5 each side)
20 seconds jump rope mummy kicks 20 seconds burpees 20 seconds jump rope feet front to back 20 seconds wall sit 20 seconds jump rope mummy kicks 20 seconds burpees 20 seconds jump rope feet front to back 20 seconds air squats
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total) 72
push ups.
month 3
Week 11
Day 5 20
Endurance + Legs
Warm up (Repeat 2x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
1 minute jump rope freestyle 30 seconds sumo in and out squats 2 minutes jump rope freestyle 30 seconds jumping lunges w/ middle tap 1 minute jump rope freestyle 30 seconds pistol squats (5 each leg)
push ups.
– Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total)
Follow Jump Rope Dudes Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
73
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
month 3
Week 11
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
74
month 3
Week 12
Day 1 20
Endurance + Push Ups
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
10
front lunges
(5 each side)
6 minutes jump rope freestyle 3 minutes 50 push ups total
push ups.
– Exercise Demo
*1 minute rest between sets **Repeat 2x (Complete 3x total)
Follow
Jump Rope Dudes
Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
75
Follow on Instagram
Follow on Facebook
Check out our site: jumpropedudes.com
Grab our recommended jump rope for 10% off
Week 12
20
month 3
Day 2 HIIT
Warm up (Repeat 3x): jumping jacks
10
air squats
10
front lunges
(5 each side)
20 seconds jump rope regular bounce 20 seconds jump rope double unders 20 seconds jump rope single leg 20 seconds jump rope regular bounce fast 20 seconds jump rope regular bounce 20 seconds jump rope double unders 20 seconds jump rope single leg 20 seconds jump rope regular bounce fast
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total) 76
push ups.
month 3
Week 12
Day 3
77
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
30 seconds jump rope regular bounce 30 seconds 3 chin up 30 seconds jump rope run in place 30 seconds 4 pull ups 30 seconds jump rope toe taps 30 seconds 5 chin ups 30 seconds jump rope heel taps 30 seconds 6 pull ups 30 seconds jump rope regular bounce 30 seconds 7 chin ups
front lunges
(5 each side)
10
push ups.
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
* 1 minute rest between sets ** Repeat 3x (Complete 4x total)
20
Endurance + Pull ups
Week 12
20
month 3
Day 4 HIIT
Warm up (Repeat 3x): jumping jacks
10
air squats
10
front lunges
(5 each side)
30 seconds jump rope run in place 30 seconds hip side plank touches 30 seconds jump rope diagonal straddle 30 seconds star plank 30 seconds jump rope zen dude shuffle 30 seconds plank 30 seconds jump rope diagonal straddle 30 seconds burpees
10
Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo Exercise Demo
*10 seconds rest between each exercise *1 minute rest between sets **Repeat 5x (Complete 6x total) 78
push ups.
month 3
Week 12
Day 5 20
Endurance + Legs
Warm up (Repeat 3x):
jumping jacks
10
air squats
10
1 minute jump rope freestyle 30 seconds pistol squats (6 each leg) 1 minute jump rope freestyle 30 seconds alternating toe touches 1 minute jump rope freestyle 30 seconds pistol squats (6 each leg) 1 minute jump rope freestyle 30 seconds alternating toe touches
10
front lunges
(5 each side)
– Exercise Demo – Exercise Demo – Exercise Demo – Exercise Demo
*1 minute rest between sets **Repeat 4x (Complete 5x total) 79
push ups.
month 3
Week 12
Day 6 Recovery Warm up: –
heel walks
10
Exercise Demo
10 ankle rolls (each foot) Exercise Demo 10 calf raises (each foot) Exercise Demo 30 seconds hip flexor stretch (each leg) Exercise Demo 30 seconds hip/glute stretch (each leg) Exercise Demo 30 seconds sit heels to butt Exercise Demo 30 seconds anterior tib seated stretch (pointed toes) Exercise Demo *Repeat 3x
80