WEEK 4 WORKOUTS

JUMP ROPE KETTLEBELL CHALLENGE

Focus: Fat Loss WEEK 4 | DAY 22

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Combo Tabata 18 - 25 minutes Get Fit Bundle / Plus Set

Objective: Set your timer to Tabata mode (20 seconds on, 10 seconds off) and complete your chosen
block of combo Tabatas below. For best results, push yourself during your 20 second work sessions.

BEGINNER BLOCK ADVANCED BLOCK

Complete each combo Tabata once: Complete each combo Tabata once:

- Tabata 1: - Tabata 1:
1/2 LB Rope alternate foot jump 1/2 LB Rope alternate foot jump
Bodyweight squats Drop squats

- Tabata 2: - Tabata 2:
1 LB Rope basic jump 1 LB Rope basic jump
Kettlebell two-handed presses Kettlebell two-handed presses

- Tabata 3: - Tabata 3:
1/4 LB Rope alternate foot jumps 1/4 LB Rope alternate foot jumps
Drop squats Mountain climbers

Rest 3 minutes in between Tabata rounds - Tabata 4:

2 LB Rope basic jump
Kettlebell two-handed presses

Rest 3 minutes in between Tabata rounds

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 1

Focus: Strength WEEK 4 | DAY 23

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Ladder 20 - 30 minutes Get Strong Set / Plus Set

Objective: Set your timer to stopwatch mode and see how long it takes you to complete your chosen
ladder below. Refer to challenge success tips page for full explanation of how ladders work.

Notes:
Rest as needed, but timer keeps going until the ladder is complete. Mark your time of completion. If
you have a heavier kettlebell, use it for this workout with your swings.

BEGINNER BLOCK ADVANCED BLOCK

Use 1 LB Infinity Rope Use 1 LB Infinity Rope

Complete the following ladder of exercises: Complete the following ladder of exercises:

- Basic jumps: - Basic jumps:

25-50-75-100-75-50-25 25-50-75-100-75-50-25
- Between rounds: 5 kettlebell swings + - Between rounds: 10 kettlebell swings +
5 push-ups 5 wide push-ups

Rest 3 minutes. Rest 3 minutes.

Repeat Beginner Block with 1 LB rope Repeat Advanced Block with 2 LB rope

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 2

Focus: Endurance WEEK 4 | DAY 24

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Rounds 22 - 26 minutes Get Lean Set / Plus Set

Objective: complete as many (full) rounds as you can for your chosen blocks below. Set your timer to
the set number of minutes and record how many full rounds you were able to complete.

Notes:
Rest as needed, but the timer keeps going until the time is up. For slow bodyweight squats, take 3
seconds to go down, 3 seconds to go up while maintaining good form.

BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C

Use 1/4 LB Rope Switch to 1/2 LB rope Switch to 1/4 LB rope

Timer: 5 minutes Timer: 6 minutes Timer: 5 minutes

60 freestyle jumps 120 freestyle jumps 60 freestyle jumps

5 kettlebell deadlifts 5 walk-outs 5 kettlebell presses
5 slow bodyweight squats 5 kettlebell squats 5 drop squats

Rest 3 minutes – move to Block B Rest 3 minutes – move to Block C

ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C

Use 1/2 LB Rope Switch to 1/4 LB rope Switch to 1/2 LB rope

Timer: 6 minutes Timer: 8 minutes Timer: 6 minutes

100 freestyle jumps 150 freestyle jumps 100 freestlye jumps

10 kettlebell deadlifts 5 walk-out push-ups 10 burpees
10 drop squats 10 kettlebell squats 5 slow bodyweight squats

Rest 3 minutes – move to Block B Rest 3 minutes – move to Block C

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 3

 WEEK 4 | DAY 25

Workout Protocol Estimated Completion Time

Active Rest As much time as you need

Welcome to another well-deserved active rest day.

Remember the two things we want you to do on your active rest days:

1. Go for a long and brisk walk

Walking is great for recovery, fat loss, and overall stress relief. Aim for 30-45 minutes of brisk walking
either outdoors or on a treadmill (if you're forced to be inside). Keep up a good pace (~ 10 min/km).

2. Complete a series of stretches.

When you get a chance (or right after your walk), take some extra time to perform a series of stretches
to improve your recovery time and flexibility. Feel free to spend about 30-45 seconds on each stretch.
Just make sure your body is warmed up before you start.

ALL JUMPERS

Complete a walk: Other Notes:

 30-45 Minute walk complete

Complete a series of stretches:

 Downward dog to upward dog

 Calve stretch (in downward dog position)
 Hip flexor stretch
 Cobra stretch
 Child’s pose stretch
 Hamstring stretch
 Quad stretch
 Lower back stretch (leg over)
 Any others that work for you

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 4

 WEEK 4 | DAY 26

Workout Protocol Estimated Completion Time

Active Rest As much time as you need

Welcome to your final active rest day of the challenge. Use this one wisely before we get into the last
stretch of challenging workouts.

Remember the two things we want you to do on your active rest days:

1. Go for a long and brisk walk

Walking is great for recovery, fat loss, and overall stress relief. Aim for 30-45 minutes of brisk walking
either outdoors or on a treadmill (if you're forced to be inside). Keep up a good pace (~ 10 min/km).

2. Complete a series of stretches.

When you get a chance (or right after your walk), take some extra time to perform a series of stretches
to improve your recovery time and flexibility. Feel free to spend about 30-45 seconds on each stretch.
Just make sure your body is warmed up before you start.

ALL JUMPERS

Complete a walk: Other Notes:

 30-45 Minute walk complete

Complete a series of stretches:

 Downward dog to upward dog

 Calve stretch (in downward dog position)
 Hip flexor stretch
 Cobra stretch
 Child’s pose stretch
 Hamstring stretch
 Quad stretch
 Lower back stretch (leg over)
 Any others that work for you

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 5

Focus: Strength WEEK 4 | DAY 27

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Ladder 20 - 30 minutes Get Strong Set / Plus Set

Objective: Set your timer to stopwatch mode and see how long it takes you to complete your chosen
ladder below. Refer to challenge success tips page for full explanation of how ladders work.

Notes:
Rest as needed, but timer keeps going until the ladder is complete. Mark your time of completion. If
you have a heavier kettlebell, use it for this workout with your swings. Use modified push-ups as
necessary.

BEGINNER BLOCK ADVANCED BLOCK

Use 1 LB Infinity Rope Use 2 LB Infinity Rope

Complete the following ladder of exercises: Complete the following ladder of exercises:

- Basic jumps: - Basic jumps:

25-50-75-100-75-50-25 25-50-75-100-75-50-25
- Between rounds: 5 kettlebell swings + - Between rounds: 10 kettlebell swings +
5 push-ups 5 dive-bomber push-ups

Rest 3 minutes Rest 3 minutes

Repeat Beginner Block with 1 LB rope Repeat Advanced Block with 1 LB rope

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 6

Focus: Endurance + Core WEEK 4 | DAY 28

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Circuits 33 - 48 minutes Get Lean Set / Plus Set

Objective: Choose the workout block below that fits your fitness level, set your timer appropriately,
and mark your completion in the results tab below.

Notes:
Take breaks as needed, but the timer keeps going until the time is up. Make sure you focus on good
quality reps for each exercise.

BEGINNER BLOCK ADVANCED BLOCK

Start with 1/4 LB Rope Start with 1/4 LB Rope

Repeat 5 times: Repeat 5 times:

60 seconds of freestyle jumps
30 seconds of bodyweight squat hold
90 seconds of freestyle jumps
30 seconds of mountain climbers
60 seconds of freestyle jumps
30 seconds of kettlebell swings
90 seconds of freestyle jumps
60 seconds of bodyweight squat hold
120 seconds of freestyle jumps
60 seconds of mountain climbers
90 seconds of freestyle jumps
60 seconds of kettlebell swings

Rest 2 minutes between rounds. Rest 2 minutes between rounds.

Switch between 1/4 LB rope and 1/2 LB rope Switch between 1/4 LB rope and 1/2 LB rope
each round. each round.

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 7