30 DAY NEW YEAR

JUMP ROPE CHALLENGE

WEEK 1 | POWERED BY CROSSROPE
 NEW YEAR CHALLENGE
Welcome to the 30 Day New Year Jump Rope Fitness Challenge, powered by Crossrope.

We’re excited to share our fun series of jump rope workouts that we’ve built to help you burn maximum
calories and see real weight loss results this New Year.

We’ve designed the challenge to be fun, different, and effective. You’ll find a mix of workouts that will
challenge you physically and mentally, but will leave you feeling full of energy and confidence. Our
workouts are convenient so feel free to do them where it’s easiest for you, whether it’s at home, in the
gym, or at the park. All that matters is that you get them done.

We hope you’re excited to get started.

How the Workouts are Built

We've built our challenge to accommodate various fitness levels. You will see a beginner and advanced
version of each workout. Choose the one that best fits your goals.

Our workouts are built around a combination of short and powerful 5 minute blocks. A beginner version
of a workout may consist of 2-3 blocks while an advanced version might be 4-5 blocks so each workout
may last anywhere from 10 to 30 minutes.

Each 5 minute block is built around different combinations of jump rope and / or bodyweight exercises.
To get a sense of the workout, we recommend you preview the workout in full before starting it so you
know what to expect from each block.

While we encourage you to push yourself each workout, please make sure that you are listening to your
body. Always choose the appropriate intensity level for yourself and if you need to take a couple of extra
days off throughout to recover and recuperate from some of the difficult workouts, please do so. You’ll
get much better results that way. The workouts will be here waiting for you.

Please make sure to read our disclaimer before attempting the challenge.

If you have a smartphone, we recommend you download the app for the best workout experience. Our
custom timer will walk you through each workout block by block. Otherwise, you can print this document
and take it with you so you can reference the workouts quickly, and write down your results

Make sure you’re using best practices with your training. Always warm-up for a few minutes before you
start and cool-down and stretch when you’re done. Get plenty of rest and make use of simple recovery
tools like foam rollers to boost your recovery time. Eat well and stay hydrated at all times.

Most importantly, have fun with your workouts because if you enjoy it, you’re more likely to get it done.

If you have any questions along the way, need clarification on exercises or workouts, or just want to
share your progress, tag us in our jump rope community or send us an email. We’d be happy to help
you get to that next level.

We hope you’re excited. Feel free to start the challenge whenever you’re ready.

Good luck!

The Crossrope Team

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE FITNESS CHALLENGE | Page 1

 NEW YEAR CHALLENGE

Day 1

Estimated Workout Time Recommended Ropes

10 - 15 minutes Get Lean Set

BEGINNER ADVANCED

BLOCK A – 1/2 LB Rope BLOCK A – 1/2 LB Rope

15 seconds of basic jumps 30 seconds of basic jumps
15 seconds of rest 30 seconds of rest
Repeat for 10 rounds (5 minutes) 30 seconds of alternate foot jumps
30 seconds of rest
30 seconds – Change to 1/4 LB rope
Continue alternating between basic jumps and
BLOCK B – 1/4 LB Rope alternate foot jumps for a total of 5 minutes
30 seconds of basic jumps
30 seconds of rest 30 seconds – Change to 1/4 LB rope
Repeat for 5 rounds (5 minutes)
BLOCK A – 1/4 LB Rope
45 seconds of basic jumps
15 seconds of rest
45 seconds of alternate foot jumps
15 seconds of rest

Continue alternating between basic jumps and

alternate foot jumps for a total of 5 minutes

30 seconds – Change to 1/2 LB rope

BLOCK A – 1/2 LB Rope

30 seconds of basic jumps
30 seconds of rest
30 seconds of alternate foot jumps
30 seconds of rest

Continue alternating between basic jumps and

alternate foot jumps for a total of 5 minutes

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE FITNESS CHALLENGE | Page 2

 NEW YEAR CHALLENGE

Day 2

Estimated Completion Time Recommended Ropes

10 - 15 minutes Get Lean Set + Get Strong Set

BEGINNER ADVANCED

BLOCK A – 1/4 LB Rope BLOCK B – 1/4 LB Rope

15 seconds of basic jumps
15 seconds of rest
15 seconds of mountain climbers
15 seconds of rest
Repeat for 10 rounds (5 minutes)
30 seconds – Change to 1/2 LB rope
30 seconds of freestyle jumps
30 seconds of rest
30 seconds of mountain climbers
30 seconds of rest
Continue alternating between freestyle jumps and
mountain climbers for a total of 5 minutes

BLOCK B – 1/2 LB Rope 30 seconds – Change to 1/2 LB rope

15 seconds of basic jumps
BLOCK B – 1/2 LB Rope
15 seconds of rest
15 seconds of freestyle jumps
15 seconds of mountain climbers
15 seconds of rest
15 seconds of rest 15 seconds of bodyweight squats
Repeat for 10 rounds (5 minutes) 15 seconds of rest
Repeat for 5 rounds

30 seconds – Change to 1 LB rope

BLOCK C – 1 LB Rope
30 seconds of freestyle jumps
30 seconds of rest
30 seconds of cross mountain climbers
30 seconds of rest

Continue alternating between freestyle jumps and

cross mountain climbers for a total of 5 minutes

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE FITNESS CHALLENGE | Page 3

 NEW YEAR CHALLENGE

Day 3

Estimated Completion Time Recommended Ropes

15 - 25 minutes Get Lean Set + Get Strong Set

BEGINNER ADVANCED

BLOCK A – 1/2 LB Rope BLOCK A – 1/2 LB Rope

15 seconds of basic jumps 30 seconds of basic jumps
15 seconds of rest 30 seconds of rest
15 seconds of push-ups 30 seconds of push-ups
15 seconds of rest 30 seconds of rest

Continue alternating between basic jumps and push- Continue alternating between basic jumps and
ups for a total of 5 minutes push-ups for a total of 5 minutes

30 seconds – Change to 1 LB rope 30 seconds – Change to 2 LB rope

BLOCK B –1 LB Rope BLOCK B – 2 LB Rope

15 seconds of basic jumps 15 seconds of basic jumps
15 seconds of rest 15 seconds of rest
Repeat for 10 rounds (5 minutes) Repeat for 10 rounds (5 minutes)

30 seconds – Change to 1/4 LB rope 30 seconds – Change to 1/4 LB rope

BLOCK C –1/4 LB Rope

BLOCK C – 1/4 LB Rope
30 seconds of freestyle jumps
30 seconds of basic jumps
30 seconds of rest
30 seconds of rest
30 seconds of drop squats
30 seconds of bodyweight squats
30 seconds of rest
30 seconds of rest
Continue alternating between freestyle jumps and
Continue alternating between basic jumps and drop squats for a total of 5 minutes
bodyweight squats for a total of 5 minutes
30 seconds - Change to 1 LB rope

BLOCK D – 1 LB Rope
20 seconds of alternate foot jumps
10 seconds of rest
Repeat for 10 rounds (5 minutes)

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE FITNESS CHALLENGE | Page 4

 NEW YEAR CHALLENGE

Day 4

Active Rest Day

NOTES FOR ALL JUMPERS

Welcome to your first active rest day.

Complete a walk:
We will be incorporating active rest days throughout
the challenge so you can give your body some much-  30-45 Minute walk complete
needed rest.
Complete following series of stretches:
To help with recovery, there are two things we want
you to do on your active rest days:  Downward dog to upward dog
 Calve stretch (in downward dog position)
1. Go for a (long) walk  Hip flexor stretch
Walking is great for recovery, fat loss, and overall
 Cobra stretch
stress relief. Aim for 30-45 minutes of brisk walking
 Child’s pose stretch
either outdoors or on a treadmill (if you're forced to
be inside). Keep up a good pace (~ 10 min/km).  Hamstring stretch
 Quad stretch
2. Do some stretches.  Lower back stretch (leg over)
Take some time to perform a series of stretches to  Any others that work for you
improve your recovery time and flexibility (see list
below). Feel free to spend about 20-30 seconds on
each stretch. Just make sure your body is warmed
up before you start. If you need a demo of these
stretches, check out crossrope.com/stretches

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE FITNESS CHALLENGE | Page 5

 NEW YEAR CHALLENGE

Day 5

Estimated Completion Time Recommended Ropes

15 - 25 minutes Get Lean Set + Get Strong Set

BEGINNER ADVANCED

BLOCK A – 1/2 LB Rope BLOCK A – 1/2 LB Rope

30 seconds of jump rope jacks 20 seconds of alternate jumps
30 seconds of rest 10 seconds of rest
Repeat for 5 rounds (5 minutes) 20 seconds of criss-cross jumps
10 seconds of rest
30 seconds – Change to 1/4 LB rope
Continue alternating between alternate foot jumps
BLOCK B – 1/4 LB Rope and criss-cross jumps for a total of 5 minutes
15 seconds of basic jumps
15 seconds of rest 30 seconds – Change to1/4 LB rope

Repeat for 10 rounds (5 minutes)

BLOCK B – 1/4 LB Rope
45 seconds of freestyle jumps
30 seconds – Change to 1/2 LB rope 15 seconds of rest
Repeat for 5 rounds (5 minutes)
BLOCK C – 1/2 LB Rope
30 seconds of jump rope jacks 30 seconds – Change to 1/2 LB rope
30 seconds of rest
Repeat for 5 rounds (5 minutes) BLOCK C – 1/2 LB Rope
30 seconds of alternate jumps
30 seconds of rest
30 seconds of criss-cross jumps
30 seconds of rest

Continue alternating between freestyle jumps and

drop squats for a total of 5 minutes

30 seconds – Change to 1/4 LB rope

BLOCK D – 1/4 LB Rope

45 seconds of freestyle jumps
15 seconds of rest
Repeat for 5 rounds (5 minutes)

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE FITNESS CHALLENGE | Page 6

 NEW YEAR CHALLENGE

Day 6

Estimated Completion Time Recommended Ropes

10 - 15 minutes Get Lean Set + Get Strong Set

BEGINNER ADVANCED

BLOCK A – 1/4 LB Rope BLOCK A – 1/4 LB Rope

20 seconds of jump rope jacks 45 seconds of freestyle jumps
10 seconds of rest 15 seconds of rest
20 seconds of push-ups 30 seconds of push-ups
10 seconds of rest 30 seconds of rest
20 seconds of jump rope jacks 45 seconds of freestyle jumps
10 seconds of rest 15 seconds of rest
20 seconds of squats 30 seconds of squat jumps
10 seconds of rest 30 seconds of rest
Continue alternating for a total of 5 minutes
Continue alternating for a total of 5 minutes
30 seconds – Switch to 1 LB Rope
30 seconds - Switch to 1 LB rope
BLOCK B – 1 LB Rope
BLOCK B – 1 LB Rope
20 seconds of basic jumps
20 seconds of alternate jumps
10 seconds of rest
10 seconds of rest
20 seconds of mountain climbers
20 seconds of mountain climbers
10 seconds of rest
10 seconds of rest
20 seconds of basic jumps
20 seconds of alternate jumps
10 seconds of rest
10 seconds of rest
20 seconds of drop squats
20 seconds of drop squats
10 seconds of rest
10 seconds of rest
Continue alternating for a total of 5 minutes
Repeat for 10 5 minutes

30 seconds - Switch to 1/2 LB rope

BLOCK C – 1/2 LB Rope

20 seconds of double-unders
20 seconds of squat holds
20 seconds rest
Repeat for 5 rounds (5 minutes)

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE FITNESS CHALLENGE | Page 7

 NEW YEAR CHALLENGE

Day 7

Estimated Completion Time Recommended Ropes

15 - 25 minutes Get Lean Set + Get Strong Set

BEGINNER ADVANCED

BLOCK A – 1/4 LB Rope BLOCK A – 1/4 LB Rope

60 seconds of freestyle jumps 120 seconds of freestyle jumps
30 seconds of rest 30 seconds of rest
Alternate for 5 minutes Alternate for 5 minutes

30 seconds – Change to 1 LB Rope 30 seconds – Change to 2 LB Rope

BLOCK B – 1 LB Rope BLOCK B – 2 LB Rope

15 seconds of basic jumps 15 seconds of basic jumps
15 seconds of rest 15 seconds of rest
15 seconds of walk-outs 15 seconds of walk-outs
15 seconds of rest 15 seconds of rest
Repeat for 10 rounds (5 minutes) Repeat for 10 rounds (5 minutes)

30 seconds – Change to 1/4 LB Rope 30 seconds – Change to 1/2 LB Rope

BLOCK C – 1/4 LB Rope BLOCK C – 1/2 LB Rope

60 seconds of freestyle jumps 90 seconds of freestyle jumps
30 seconds of rest 30 seconds of rest
Alternate for 5 minutes Alternate for 5 minutes

BLOCK D – 2 LB Rope
20 seconds of basic jumps
10 seconds of rest
20 seconds of walk-out with push-ups
10 seconds of rest
Repeat for 10 rounds (5 minutes)

RESULTS

 Beginner  Advanced Result: _________________________________

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE FITNESS CHALLENGE | Page 8