Getting Lean While Living An Awesome Life Course

Jump Rope. Have Fun. Look Awesome.

Week 1
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 2
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 3
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 4
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Did The Thing

Zen Dude Fitness Facebook Group Tracker Created By Greg Bales

 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 5
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 6
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 7
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 8
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Did The Thing

Zen Dude Fitness Facebook Group Tracker Created By Greg Bales

 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 9
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 10
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 11
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Week 12
Day 1 Day 2 Day 3 Day 4 Day 5

Push-Ups Jump Rope Legs Jump Rope Back

Did The Thing? Did The Thing? Did The Thing? Did The Thing? Did The Thing?

Did The Thing

Zen Dude Fitness Facebook Group Tracker Created By Greg Bales

 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 1: Day 1
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Regular Push ups (Modification: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Tricep push ups (Modifcation: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Regular Push ups (Modifcation: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Tricep push ups (Modifcation: Knee push ups)
30 seconds - Jump rope - regular bounce
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 1: Day 2
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - run in place
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - run in place
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - run in place
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 1: Day 3
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Back lunges
30 seconds - Front lunges
30 seconds - Jump rope - regular bounce
30 seconds - Air Squat
30 seconds - Squat pulse
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - regular bounce
30 seconds - Slow squat
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 1: Day 4
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - run in place
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - run in place
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - run in place
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 1: Day 5
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

5 Pull ups (Modification: pull up negatives)
30 seconds - Jump rope - regular bounce
5 Inverted rows
30 seconds - Jump rope - regular bounce
5 Pull ups (Modification: pull up negatives)
30 seconds - Jump rope - regular bounce
5 Inverted rows
30 seconds - Jump rope - regular bounce
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 2: Day 1
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Regular Push ups (Modification: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Plank to push ups (Modification: Knee push ups)
30 seconds - Jump rope - run in place
30 seconds - Regular Push ups (Modification: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Plank to push ups (Modification: Knee push ups)
30 seconds - Jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 2: Day 2
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - boxer skip
30 seconds - Jump rope - run in place
30 seconds - Jump rope - boxer skip
30 seconds - Jump rope - run in place
30 seconds - Jump rope - boxer skip
30 seconds - Jump rope - run in place
30 seconds - Jump rope - boxer skip
30 seconds - Jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 2: Day 3
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Front lunges
30 seconds - Jumping lunges
30 seconds - Jump rope - boxer skip
30 seconds - Front lunges
30 seconds - Jumping lunges
30 seconds - Jump Rope - boxer skip
30 seconds - Side lunges
30 seconds - Leap frogs
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 2: Day 4
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - feet front to back
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - feet side to side
30 seconds - Jump rope - run in place
30 seconds - Jump rope - feet front to back
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - feet side to side
30 seconds - Jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 2: Day 5
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

5 Pull ups (Modification: pull up negatives)
30 seconds - Jump rope - run in place
5 Inverted rows
30 seconds - Jump rope - run in place
5 Chin ups (Modification: chin up negatives)
30 seconds - Jump rope - run in place
30 seconds - Plank
30 seconds - Mountain climbers
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 3: Day 1
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Walking push ups (Modification: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Regular Push ups (Modification: Knee push ups)
30 seconds - Jump rope - run in place
30 seconds - Walking push ups (Modification: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Regular Push ups (Modification: Knee push ups)
30 seconds - Jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 3: Day 2
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - front straddle
30 seconds - High knees
30 seconds - Jump rope - side straddle
30 seconds - Butt kickers
30 seconds - Jump rope - front straddle
30 seconds - High knees
30 seconds - Jump rope - side straddle
30 seconds - Butt kickers
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 3: Day 3
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Air squats
30 seconds - Jump squat
30 seconds - Jump rope - boxer skip
30 seconds - Air squats with calf raise
30 seconds - Front Squat Taps
30 seconds - Jump rope - boxer skip
30 seconds - Lunges
30 seconds - Jumping lunges
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 3: Day 4
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - side swipes
30 seconds - Jump rope - 3 step twist
30 seconds - Jump rope - high knees
30 seconds - Feet x's
30 seconds - Jump rope - side swipes
30 seconds - Jump rope - 3 step twist
30 seconds - Jump rope - high knees
30 seconds - Feet x's
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 3: Day 5
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

5 Chin ups (Modifcation: chin up negatives)
30 seconds - Jump rope - Feet side to side
5 Pull ups (Modifcation: pull up negatives)
30 seconds - Jump rope - Side Straddle
5 Chin ups (Modifcation: chin up negatives)
30 seconds - Jump rope - Feet side to side
30 seconds - Plank
30 seconds - Ab crunchers
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 4: Day 1
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - regular bounce
30 seconds - Regular pushups (Modification: Knee push ups)
30 seconds - Jump rope - run in place
30 seconds - Decline Push ups (Modification: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Regular pushups (Modification: Knee push ups)
30 seconds - Jump rope - run in place
30 seconds - Decline Push ups (Modification: Knee push ups)
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 4: Day 2
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - run in place
30 seconds - Jump rope - run up and back
30 seconds - Jump rope - butt kicks
30 seconds - Speed skaters
30 seconds - Jump rope - run in place
30 seconds - Jump rope - run up and back
30 seconds - Jump rope - butt kicks
30 seconds - Speed skaters
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 4: Day 3
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Back lunges
30 seconds - Front lunges
30 seconds - Jumping lunges
30 seconds - Jump Rope - feet front to back
30 seconds - Back lunges
30 seconds - Front lunges
30 seconds - Jumping lunges
30 seconds - Jump Rope - feet front to back
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 4: Day 4
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - side swipes
30 seconds - Jump rope - double under
30 seconds - Burpees
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - side swipes
30 seconds - Jump rope - double under
30 seconds - Burpees
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
 Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 4: Day 5
Today's Workout

Warm up (Repeat 3x):

20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):

30 seconds - Jump rope -boxer skip
5 pull ups (Modification: pull up negatives)
30 seconds - Jump rope -fast skip
5 close grip pull ups (Modification: pull up negatives)
30 seconds - Jump rope - boxer skip
5 close grip chin ups (Modification: chin up negatives)
30 seconds - Bicycle Kick
30 seconds - Flutter Kicks
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial

section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales