New Year Jump Rope Challenge - Workouts Finishers January 2018

WORKOUTS & FINISHERS
NEW YEAR CHALLENGE

In this challenge, we’ve provided you with some bonus workout finishers that you can use to
make your workouts more intense if needed.
Please note that these are optional and should only be attempted by advanced jumpers.
What is a workout finisher?

A workout finisher, also known as a metabolic finisher, is a short and intense exercise session
built around a single exercise or combination of exercises. It is performed at the very end of
your workout and designed to tap into your reserve tank and max out your energy stores.
Simply put, it is designed to finish you.
NOTE: We’ve also added one cooldown finisher.
Who should use the workout finishers?

The workout finishers are optional.
In fact, we do not recommend that you use these workout finishers if you are a beginner or if
you are just getting started on your fitness journey.
However, if you are an advanced jumper or you've been training for some time and you find that
some of the workouts provided in this challenge are too easy for you, give one of the workout
finishers a try.
How to use the workout finishers:

Simply choose one of the workout finishers from the list below and complete it immediately
after you finish your regular challenge workout.
Make sure to identify that you've completed a specific workout finisher in your main challenge
workout package (in the notes section).
CROSSROPE | 30 DAY NEW YEAR JUMP ROPE GET FIT CHALLENGE | Page 1
WORKOUT FINISHER 1
WORKOUT FINISHER 2
WORKOUT FINISHER 3
Focus: Endurance + Cardio WEEK 1 | DAY 01
Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Circuits 25 - 35 minutes Get Lean Set / Plus Set
Objective: Choose the workout block below that fits your fitness level and mark your completion in the
results tab below. Set your timer to 60 seconds on, 30 seconds off for 3 rounds.
Notes:
For the freestyle jumping sessions, choose your own jump rope skills or stick to basic jumps. Feel free to
mix up your jumping intensity. If you need extra rest, use one of the plank sessions to recover. If you
have trouble holding a regular plank for 30 seconds, use a modified version (elevated, on knees).
BEGINNER BLOCK ADVANCED BLOCK
Start with 1/4 LB Rope Start with 1/4 LB Rope
Repeat 3 times: Repeat 4 times:

60 seconds of freestyle jumps 60 seconds of freestyle jumps
30 seconds of mountain climbers (low intensity) 30 seconds of mountain climbers (low intensity)
30 seconds of planks 30 seconds of planks
Rest 2 minutes – switch to1/2 LB rope Rest 2 minutes - switch to1/2 LB rope
Repeat 3 times: Repeat 4 times:

30 seconds of mountain climbers (low intensity) 30 seconds of mountain climbers (low intensity)
30 seconds of planks 30 seconds of planks
RESULTS
 Beginner  Advanced Result: _________________________________ Finisher:  1 2 3
Focus: Endurance + Strength WEEK 1 | DAY 02

Jump Rope Max Rounds 30 - 35 minutes Get Fit Bundle / 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 time is up. For any jump rope exercise that you can't do
yet, switch to the basic jump.
BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C
Use 1/4 LB Rope Switch to 1/2 LB rope Switch to 1 LB rope

Timer: 6 minutes Timer: 6 minutes Timer: 6 minutes
50 basic jumps 50 jump rope jacks 50 basic jumps

5 bodyweight squats 5 squat jumps 5 frog jumps
50 basic jumps 50 jump rope jacks 50 jump rope jacks
5 push-ups 5 push-ups 5 frog jumps
Rest 2 minutes – move to Block B Rest 2 minutes – move to Block C
ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C
Use 1/4 LB Rope Switch to 1/2 LB rope Switch to 1 LB rope

60 basic jumps 60 jump rope jacks 60 basic jumps

10 bodyweight squats 10 squat jumps 10 frog jumps
60 basic jumps 60 jump rope jacks 60 jump rope jacks
10 push-ups 10 push-ups 10 push-ups
RESULTS
Focus: Fat Loss WEEK 1 | DAY 03

Jump Rope Tabata 20 - 25 minutes Get Lean Set / Starter Set
Objective: Set your timer to Tabata mode (20 seconds on, 10 seconds off) and complete your chosen
block of Tabatas below. For best results, go as hard as you can during your 20 second work sessions.
Complete these three (3) Tabatas: Complete three (3) Tabatas:
- Tabata 1: 1/4 LB Rope - Tabata 1: 1/4 LB Rope

jump rope alternate foot steps jump rope alternate foot steps
- Tabata 2: - Tabata 2:
mountain climbers mountain climbers

jump rope alternate foot steps jump rope alternate foot steps
Rest 3 minutes in between Tabata rounds Rest 3 minutes in between Tabata rounds
RESULTS
Focus: Strength WEEK 1 | DAY 04

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:
Beginners can choose to exclude push-up.
Rest as needed, but timer keeps going until the ladder is complete. Mark your time of completion.
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
- Walk-out push-ups: 5 between rounds - Walk-out push-ups: 5 between rounds
Rest 3 minutes Rest 3 minutes
Repeat Beginner Block with 1 LB rope Repeat Advanced Block with 2 LB rope
RESULTS
WEEK 1 | DAY 05
Workout Protocol Estimated Completion Time

Active Rest As much time as you need
Welcome to your very first active rest day. We will be incorporating rest days throughout the challenge
so you can give your body some much-needed tender, love, and care.
There are 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
Focus: Fat Loss + Strength WEEK 1 | DAY 06

Jump Rope Minute 30 - 45 minutes Get Fit Bundle / Plus Set
Objective: choose your block and complete as many on the minute rounds as you can for each block.
When you fail one block (can’t complete the full minute), move on to the next block. Your goal is to
complete 20 rounds total. For any jump rope skills you’re struggling with, substitute in basic jumps.
BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C BEGINNER BLOCK D
Start with 1/4 LB Rope Switch to 1/2 LB rope Switch to 1 LB rope Switch to 2 LB rope
50 alternate foot jumps 40 basic jumps 30 alternate foot jumps

50 basic jumps
5 drop squats 5 jump squats Squat hold rest of
5 squat thrusts Rest remainder of round minute
Rest remainder of round
Rest remainder of round 60 alt foot jumps 50 basic jumps
60 basic jumps 5 drop squats… 5 drop squats…
5 squat thrusts Repeat rounds, increasing Repeat rounds, increasing
jumps by 10 each time jumps by 10 each time
Rest remainder of round
Repeat rounds, increasing
jumps by 10 each time When you fail, rest 3 minutes, When you fail, rest 3 minutes,
move to Block C move to Block D
When you fail, rest 3 minutes,
move to Block B
ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C ADVANCED BLOCK D
60 alternate foot jumps 50 basic jumps 40 basic jumps

60 basic jumps
10 drop squats 10 jump squats Squat hold rest of minute
10 squat thrusts Rest remainder of round Rest remainder of round
Rest remainder of round 70 alt foot jumps… 60 basic jumps…
70 basic jumps
10 squat thrusts When you fail, rest 3 minutes, When you fail, rest 3 minutes,
Rest remainder of round move to Block C move to Block D
jumps by 10 each time
When you fail, rest 3 minutes,

move to Block B
RESULTS
Focus: Endurance WEEK 1 | DAY 07

Objective: choose your block below and complete as prescribed. Focus on increasing your jumping
speed each round. This is an endurance workout so put on some good tunes and pace yourself. Planks
are optional for beginners, but recommended for advanced.
Start with 1/4 LB rope Start with 1/4 LB rope
5 minutes of jumping - light intensity 5 minutes of jumping - light intensity

1 minute plank / optional rest 1 minute plank / optional rest
4 minutes of jumping - medium intensity 4 minutes of jumping - medium intensity
1 minute plank / optional rest 1 minute plank / optional rest
3 minutes of jumping - high intensity 3 minutes of jumping - high intensity
Rest 3 minutes, repeat Beginner Block 2X Rest 3 minutes, repeat Advanced Block 3X
Round 2 – switch to 1/2 LB rope Round 2 – switch to 1/2 LB rope
Round 3 – switch to 1/4 LB rope Round 3 – switch to 1/4 LB rope
Round 4 – switch to 1/2 LB rope
RESULTS
WORKOUT FINISHER 4
WORKOUT FINISHER 5
WORKOUT FINISHER 6
Focus: Strength / Upper Body WEEK 2 | DAY 08

Jump Rope Max Rounds 20 - 30 minutes Get Strong Set / Plus Set
given number of minutes for the block and record how many full rounds you were able to complete.
Notes:
Rest as needed, but the timer keeps going until time is up. Beginners may use modified push-ups. If
there are any jump rope exercises you can’t do, substitute in basic jumps.
BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C
Start with 1 LB Rope Switch to 2 LB rope Switch to 1 LB rope

25 basic jumps 25 basic jumps 25 basic jumps

5 push-ups 5 squat thrusts 5 walk-outs
25 jump rope jacks 25 alternate foot jumps 25 boxer jumps
5 push-ups 5 squat thrusts 5 walk-outs
ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C
Use 2 LB Rope Switch to 1 LB rope Switch to 2 LB rope

50 basic jumps 50 basic jumps 50 basic jumps

10 push-ups 10 squat thrusts 5 burpees
50 jump rope jacks 60 alternate foot jumps 50 boxer jumps
10 push-ups 10 squat thrusts 5 burpees
RESULTS
Focus: Fat Loss / Full Body WEEK 2 | DAY 09

Jump Rope Tabata 20 - 30 minutes Get Fit Bundle / Starter Set
block of Tabatas below. For best results, go as hard as you can during your 20 second work sessions.
Complete each Tabata once: Complete each Tabata once:

jump rope jacks jump rope alternate foot steps
- Tabata 2: - Tabata 2:
mountain climbers mountain climbers
- Tabata 3: 1/4 LB Rope - Tabata 3: 1 LB Rope

jump rope alternate foot jumps jump rope alternate foot steps
Rest 3 minutes between Tabata rounds - Tabata 4:

cross mountain climbers
Rest 3 minutes between Tabata rounds
RESULTS
WEEK 2 | DAY 10

Welcome to another active rest day.
Remember the two things we suggest you do on your active rest day:
ALL JUMPERS

 Cobra stretch
 Quad stretch
Focus: Strength / Full Body WEEK 2 | DAY 11

block of ladders below. Refer to challenge success tips page for full explanation of how ladders work.
Notes:
Rest as needed, but the stopwatch keeps going until the ladder is complete. Mark your completion time.
Use 1 LB Rope Use 1 LB Rope
- Basic jumps: - Basic jumps:

100-75-50-25-50-75-100 100-75-50-25-50-75-100
- Squat thrusts: - Squat thrust with push-up:
5 between rounds 5 between rounds
Repeat Beginner Block with 1 LB rope Repeat Advanced Block with 2 LB rope
RESULTS
Focus: Fat Loss / Core WEEK 2 | DAY 12

Objective: choose your workout version (beginner / advanced) and complete five sets of each one
minute block for a total of 20 one minute rounds. For any jump rope skills you’re struggling with,
substitute in basic jumps. Hold the plank as long as you can and then rest the remainder of the minute.
Please refer to our success tips page for a full description of how the Jump Rope Minute protocol works.
50 alternate foot jumps 50 basic jumps 50 jump rope jacks 50 basic jumps
Extended plank rest of min. Elbow plank rest of min. Extended plank rest of min. Elbow plank rest of min.
Repeat rounds, increasing Repeat rounds, increasing Repeat rounds, increasing
jumps by 10 each time jumps by 10 each time jumps by 10 each time Complete 5 sets
Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min,
move to Block B move to Block C move to Block D
Repeat rounds, increasing Repeat rounds, increasing Repeat rounds, increasing Repeat rounds, increasing
jumps by 10 each time jumps by 10 each time jumps by 10 each time jumps by 10 each time
Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min, Complete 5 sets
Complete 5 sets, rest 3 min,
RESULTS
Focus: Endurance / Full Body WEEK 2 | DAY 13

results tab below. Set your timer to 5 minutes to start, then reduce the timer by one minute each rest
period.
Notes:
For the freestyle jumping sessions, choose your own jump rope skills or stick to basic jumps.
Start with 1/4 LB Rope Start with 1/4 LB Rope
5 minutes of freestyle jumps (light intensity) 5 minutes of freestyle jumps (light intensity)
1 minute of rest / stretching 1 minute of rest / stretching
4 minutes of freestyle jumps (medium intensity) 4 minutes of freestyle jumps (medium intensity)
1 minute of rest / stretching 1 minute of rest / stretching
3 minutes of freestyle jumps (high intensity) 3 minutes of freestyle jumps (high intensity)
Rest 3-5 minutes – switch to 1/2 LB rope Rest 3-5 minutes - switch to1/2 LB rope
Repeat Beginner Block Repeat Advanced Block
Rest 3-5 minutes - switch to1/4 LB rope
Repeat Advanced Block
RESULTS
Focus: Fat Loss + Strength / Full Body WEEK 2 | DAY 14

Jump Rope Max Rounds 25 - 30 minutes Get Fit Bundle / Starter Set
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 time is up. Beginners can use a modified version of push-
ups. Record how many full rounds of each block you were able to complete.
BEGINNER BLOCK A BEGINNER BLOCK B
Start with 1/4 LB Rope Switch to 1 LB rope

Timer: 10 minutes Timer: 8 minutes
30 alternate foot jumps as fast as you can 30 alternate foot jumps as fast as you can
5 push-ups 5 side-to-side squats
5 wide push-ups 5 frog jumps
Rest 3 minutes – move to Block B
ADVANCED BLOCK A ADVANCED BLOCK B
Start with 1/4 LB rope Switch to 1 LB rope

5 wide push-ups 10 side-to-side squats
5 dive-bomber push-ups 10 squat jumps
RESULTS
WORKOUT FINISHER 7
WORKOUT FINISHER 8
WORKOUT FINISHER 9
WEEK 3 | DAY 15

ALL JUMPERS

 Cobra stretch
 Quad stretch
Focus: Fat Loss / Lower Body WEEK 3 | DAY 16

Jump Rope Combo Tabata 20 - 30 minutes Get Lean Set / Plus Set
block of combo tabatas below. For combo tabatas, we combine two exercises into one tabata - alternate
between the two exercises each 20 seconds. For best results, go as hard as you can during your 20
second work sessions. Refer to the challenge success tips if you need more instruction on combo tabatas.
Complete each Combo Tabata once: Complete each Combo Tabata once:
- Combo Tabata 1: Use 1/4 LB Rope - Combo Tabata 1: Use 1/4 LB Rope
basic jumps / bodyweight squats basic jumps / bodyweight squats
alternate foot jumps / mountain climbers alternate foot jumps / mountain climbers
jump rope jacks / squat jumps jump rope jacks / squat jumps
Rest 3 minutes between Tabata rounds - Combo Tabata 4: Use 1/2 LB Rope
alternate foot jumps / cross mountain
climbers
RESULTS

Notes:
Rest as needed, but the stopwatch keeps going until the ladder is complete. Beginners may exclude
push-ups and complete the exercise with regular walk-outs. Mark your completion time.
Start with 1 LB Rope Start with 1 LB Rope
- Jump rope jacks: - Jump rope jacks:

25-50-75-100-75-50-25 25-50-75-100-100-75-50-25 (FYI: not a typo)
- Walk-out push-ups: - Walk-out push-ups:
Switch to 2 LB rope, repeat Beginner Block Switch to 2 LB rope, repeat Advanced Block
RESULTS
Focus: Fat Loss + Strength / Core + Lower Body WEEK 3 | DAY 18

substitute in basic jumps. Please refer to our success tips page for a full description of how the Jump
Rope Minute protocol works.
Start with 1/2 LB Rope No Rope Switch to 1 LB Rope No Rope
60 alternate foot jumps 30 mountain climbers 50 basic jumps 30 second squat hold
Rest remainder of minute Rest remainder of minute Rest remainder of minute Rest remainder of minute
70 alternate foot jumps 35 mountain climbers 60 basic jumps 35 second squat hold
jumps by 10 each time reps by 5 each time jumps by 10 each time hold by 5 seconds each time
Complete 5 sets, rest 3 min, Complete 5 sets

Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min,
Start with 1/2 LB Rope No Rope Switch to 1/4 LB Rope No Rope
60 alternate foot jumps 40 mountain climbers 30 double unders 30 seconds side to side squats
80 alternate foot jumps 45 mountain climbers 40 double unders 35 seconds side to side squats
jumps by 20 each time reps by 5 each time jumps by 10 each time side to side squats by 5
seconds each time
Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min,
move to Block B move to Block C move to Block D Complete 5 sets
RESULTS

results tab below. For the freestyle jumping sessions, choose your own jump rope skills or stick to basic
jumps and go at whatever pace is comfortable for you. The third block repetition is optional for both
beginners and advanced jumpers.
Notes:
Rope Length Session Rope Length Session
1/4 LB Rope 3 minutes Freestyle 1/4 LB Rope 5 minutes Freestyle
Rest 2 minutes Rest 1 minute
Rest 5 minutes and stretch Rest 5 minutes and stretch
Repeat Beginner Block starting with 1/2 LB rope Repeat Advanced Block starting with 1/2 LB rope
Repeat Beginner Block starting with 1/4 LB rope Repeat Advanced Block starting with 1/4 LB rope
RESULTS
WEEK 3 | DAY 20

ALL JUMPERS

 Cobra stretch
 Quad stretch
Focus: Fat Loss + Strength / Full Body WEEK 3 | DAY 21

Notes:
Rest as needed, but the timer keeps going until time is up. If there are any jump rope exercises you can’t
do, substitute in basic jumps. For speed skaters, each time the right foot strikes the ground is one rep.
Start with 1 LB Rope Switch to 1/4 LB rope

50 basic jumps 50 alternate foot jumps

5 squat thrusts 5 speed skaters
25 jump rope jacks 50 jump rope jacks
5 squat thrusts + push up 5 squat jumps
Start with 1 LB Rope Switch to 1/4 LB rope

50 basic jumps 100 alternate foot jumps

5 squat thrusts + push up 10 speed skaters
50 jump rope jacks 30 double unders
5 burpees 10 squat jumps
RESULTS
WORKOUT FINISHER 10
WORKOUT FINISHER 11
WORKOUT FINISHER 12
Focus: Strength + Fat Loss / Full Body WEEK 4 | DAY 22

Jump Rope Combo Tabata 20 - 30 minutes Get Fit Bundle / Plus Set
alternate foot jumps / mountain climbers alternate foot jumps / mountain climbers
boxer steps / bodyweight squats boxer steps / squat jumps
- Combo Tabata 3: Use 1 LB Rope - Combo Tabata 3: Use 1 LB Rope

jump rope jacks / squat thrusts jump rope jacks / burpees
Rest 3 minutes between Tabata rounds - Combo Tabata 4: Use 2 LB Rope

basic jumps / squat hold
RESULTS
 Beginner  Advanced Result: _________________________________ Finisher:  10  11  12

Notes:
Use 1 LB Rope Start with 1 LB Rope
- Basic jumps: - Alternate foot jumps:

50-100-150-200-150-100-50 50-100-150-200-150-100-50
- Push-ups: - Burpees:
Repeat Beginner Block Switch to 2 LB rope, repeat Advanced Block
RESULTS
Focus: Fat Loss + Strength / Core + Lower Body WEEK 4 | DAY 24

Jump Rope Minute 25 - 35 minutes Get Lean Set / Plus Set
substitute in basic jumps. Please refer to our success tips page for a full description of how the Jump
Rope Minute protocol works.
Start with 1/4 LB Rope No Rope Switch to 1/2 LB Rope No Rope
60 alternate foot jumps 25 drop squats 60 basic jumps 30 second mountain climbers
70 alternate foot jumps 30 drop squats 70 basic jumps 35 second mountain climbers
jumps by 10 each time reps by 5 each time jumps by 10 each time hold by 5 seconds each time
Complete 5 sets, rest 3 min, Complete 5 sets

Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min,
Use 1/2 LB Rope No Rope Use 1/2 LB Rope No Rope
60 alternate foot jumps 30 frog jumps 30 double unders 30 seconds cross mountain
Rest remainder of minute Rest remainder of minute Rest remainder of minute climbers
80 alternate foot jumps 35 frog jumps 35 double unders Rest remainder of minute
Rest remainder of minute Rest remainder of minute Rest remainder of minute 35 seconds cross mountain
Repeat rounds, increasing Repeat rounds, increasing Repeat rounds, increasing climbers
jumps by 20 each time reps by 5 each time jumps by 5 each time Rest remainder of minute
Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min, Complete 5 sets, rest 3 min, time by 5 seconds each time
Complete 5 sets
RESULTS
WEEK 4 | DAY 25

ALL JUMPERS

 Cobra stretch
 Quad stretch
WEEK 4 | DAY 26

ALL JUMPERS

 Cobra stretch
 Quad stretch

results tab below.
Notes:
Rope Length Session Rope Length Session
1/2 LB Rope 1 minute Freestyle 1/2 LB Rope 3 minutes Freestyle
Repeat Beginner Block Repeat Advanced Block
RESULTS

Notes:
Start with 1 LB Rope and complete the following Switch to 2 LB Rope and complete the following
ladder of exercises: ladder of exercises:
- Alternate foot jumps: - Basic jumps:

50-100-150-200-150-100-50 25-50-75-100-75-50-25
- Walk-out push-ups: - Squat thrusts:
Rest 3 minutes then move to Block B
Start with 1 LB Rope and complete the following Switch to 2 LB Rope complete the following ladder of
ladder of exercises: exercises:
- Alternate foot jumps: - Basic jumps:

50-100-150-200-150-100-50 25-50-75-100-75-50-25
- Dive-bomber push-ups: - Squat thrusts:
Rest 3 minutes then move to Block B
RESULTS
Focus: Strength + Fat Loss / Full Body WEEK 4+ | DAY 29

Jump Rope Combo Tabata 20 - 30 minutes Get Fit Bundle / Plus Set
alternate foot jumps / bodyweight squats alternate foot jumps / squat jumps
jump rope jacks / mountain climbers jump rope jacks / mountain climbers

alternate foot jumps / drop squats alternate foot jumps / frog jumps

basic jumps / mountain climbers basic jumps / cross mountain climbers
Rest 3 minutes between Tabata rounds Rest 3 minutes between Tabata rounds
RESULTS
Focus: Fat Loss + Strength / Full Body WEEK 4+ | DAY 30

Notes:
Rest as needed, but the timer keeps going until time is up. Recall that each jump = 1 rep. If you can't do a
push-up, use a modified version, and If there are any jump rope exercises you can’t do, substitute in
basic jumps. For mountain climbers, each time the right knee comes forward is one rep.
Start with 2 LB Rope Switch to 1 LB Rope Switch to 1/2 LB Rope Switch to 1/4 LB Rope
Timer: 5 minutes Timer: 5 minutes Timer: 5 minutes Timer: 5 minutes
40 basic jumps 50 alternate foot jumps 60 jump rope jacks 70 alternate foot jumps
5 bodyweight squats 5 squat thrusts 5 squat jumps 5 drop squats
40 basic jumps 50 alternate foot jumps 60 jump rope jacks 70 alternate foot jumps
5 push-ups 5 walk-outs 15 mountain climbers 5 push-ups
Rest 3 min, move to Block B Rest 3 min, move to Block C Rest 3 min, move to Block D
Start with 2 LB Rope Switch to 1 LB Rope Switch to 1/2 LB Rope Switch to 1/4 LB Rope
Timer: 6 minutes Timer: 6 minutes Timer: 6 minutes Timer: 6 minutes
50 basic jumps 60 alternate foot jumps 80 jump rope jacks 30 double unders
5 squat jumps 5 burpees 5 frog jumps 5 burpees
50 basic jumps 60 alternate foot jumps 80 jump rope jacks 30 double unders
5 wide push-ups 5 walk-out push-ups 30 mountain climbers 5 burpees
Rest 3 min, move to Block B Rest 3 min, move to Block C Rest 3 min, move to Block D
RESULTS

New Year Jump Rope Challenge - Workouts Finishers January 2018

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WORKOUTS & FINISHERS

NEW YEAR CHALLENGE

What is a workout finisher?

Simply put, it is designed to finish you.

NOTE: We’ve also added one cooldown finisher.

Who should use the workout finishers?

How to use the workout finishers:

Workout Protocol Estimated Completion Time Recommended Sets

BEGINNER BLOCK ADVANCED BLOCK

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

Repeat 3 times: Repeat 4 times:

Repeat 3 times: Repeat 4 times:

 Beginner  Advanced Result: _________________________________ Finisher:  1 2 3

Workout Protocol Estimated Completion Time Recommended Sets

BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C

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

50 basic jumps 50 jump rope jacks 50 basic jumps

Rest 2 minutes – move to Block B Rest 2 minutes – move to Block C

ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C

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

60 basic jumps 60 jump rope jacks 60 basic jumps

Rest 2 minutes – move to Block B Rest 2 minutes – move to Block C

 Beginner  Advanced Result: _________________________________ Finisher:  1 2 3

Workout Protocol Estimated Completion Time Recommended Sets

BEGINNER BLOCK ADVANCED BLOCK

Complete these three (3) Tabatas: Complete three (3) Tabatas:

- Tabata 1: 1/4 LB Rope - Tabata 1: 1/4 LB Rope

- Tabata 3: 1/2 LB Rope - Tabata 3: 1/2 LB Rope

 Beginner  Advanced Result: _________________________________ Finisher:  1 2 3

Workout Protocol Estimated Completion Time Recommended Sets

BEGINNER BLOCK ADVANCED BLOCK

Use 1 LB Infinity Rope Use 1 LB Infinity Rope

- Basic jumps: - Basic jumps:

Rest 3 minutes Rest 3 minutes

 Beginner  Advanced Result: _________________________________ Finisher:  1 2 3

Workout Protocol Estimated Completion Time

1. Go for a long and brisk walk

2. Complete a series of stretches.

Complete a walk: Other Notes:

 30-45 Minute walk complete

Complete a series of stretches:

 Downward dog to upward dog

Workout Protocol Estimated Completion Time Recommended Sets

BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C BEGINNER BLOCK D

50 alternate foot jumps 40 basic jumps 30 alternate foot jumps

ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C ADVANCED BLOCK D

60 alternate foot jumps 50 basic jumps 40 basic jumps

When you fail, rest 3 minutes,

 Beginner  Advanced Result: _________________________________ Finisher:  1 2 3

Workout Protocol Estimated Completion Time Recommended Sets

BEGINNER BLOCK ADVANCED BLOCK

Start with 1/4 LB rope Start with 1/4 LB rope

5 minutes of jumping - light intensity 5 minutes of jumping - light intensity

 Beginner  Advanced Result: _________________________________ Finisher:  1 2 3

Workout Protocol Estimated Completion Time Recommended Sets

BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C

Start with 1 LB Rope Switch to 2 LB rope Switch to 1 LB rope

25 basic jumps 25 basic jumps 25 basic jumps

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

ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C

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

50 basic jumps 50 basic jumps 50 basic jumps

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

 Beginner  Advanced Result: _________________________________ Finisher:  1 2 3