1
SWOLE SAMURAI
Muscle Building Workout Plan
To get swole (not bulky) you need two things in this order.
1. Build muscle and 2. Maintain a relatively low body fat
percentage. This program is designed to help you in both
of these areas. The priority is going to be on building
muscle, but as a secondary goal we are also going to keep
you lean and athletic.
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 4 intensive bodyweight exercise
workouts designed to build muscle and functional
strength. The other 2 workout days will be dedicated to
building your endurance and keeping you lean through
heavy jump rope training. The final day will be dedicated
to active recovery, so you are able to stay healthy and
complete the entire workout plan. Like we always say - the
key to any of these workouts is to focus on great form
first, followed by all out intensity.
LET’S DO THE THING!
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?
3
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 workout 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 Swole Samurai Workout
Plan Here.” You can also find the same workout instructions in text
format on Page 5.
STEP 3: Join the Swole Samurai - Muscle Building 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.
4
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!
5
How to prevent jump rope injury
How to deal with jump rope injury
Why you keep getting shin splints
SWOLE SAMURAI
Muscle Building 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
SWOLE SAMURAI
Muscle Building 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
SWOLE SAMURAI
Muscle Building 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
PUSH UP STRENGTH TEST
+ WORKOUT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
DO MAX PUSH UPS UNBROKEN AND RECORD RESULTS
9
20 seconds
REGULAR PUSH UPS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMPING JACKS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
REGULAR PUSH UPS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMPING JACKS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
* Rest 10 seconds between each exercise
** Rest 1 minute between each circuit (Complete 3x total)
* Rest 2 minutes
MONTH 1
WEEK 1
DAY 2
20
LOWER BODY STRENGTH
TEST + WORKOUT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
DO MAX AIR SQUATS (1 MIN) AND RECORD RESULTS
AIR SQUATS
10
20 seconds
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
FRONT LUNGES
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
AIR SQUATS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
FRONT LUNGES
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
* Rest 10 seconds between each exercise
** Rest 1 minute between each circuit (Complete 3x total)
* Rest 2 minutes
MONTH 1
WEEK 1
DAY 3
20
HEAVY ROPE ENDURANCE
TEST + WORKOUT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
DO MAX 1/2 LB HEAVY ROPE AND RECORD RESULTS
11
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
* Rest 10 seconds between each exercise
** Rest 1 minute between each circuit (Complete 3x total)
* Rest 2 minutes
MONTH 1
WEEK 1
DAY 4
20
PULL UP STRENGTH
TEST + WORKOUT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
DO MAX PULL UPS UNBROKEN AND RECORD RESULTS
3 PULL UPS
12
20 seconds
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMPING JACKS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
3 PULL UPS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMPING JACKS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
* Rest 10 seconds between each exercise
** Rest 1 minute between each circuit (Complete 3x total)
* Rest 2 minutes
MONTH 1
WEEK 1
DAY 5
20
HEAVY ROPE ENDURANCE
TEST + WORKOUT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
DO MAX 1 LB HEAVY ROPE AND RECORD RESULTS
13
20 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
20 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
20 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
20 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** Rest 1 minute between each circuit (Complete 3x total)
* Rest 2 minutes
MONTH 1
WEEK 1
DAY 6
20
CORE STRENGTH TEST
+ WORKOUT
Warm up (Repeat 2x):
10
jumping
jacks
air
squats
10
front
lunges
(5 each side)
10
push
ups.
DO MAX PLANK TIME AND RECORD RESULTS
PLANK
14
20 seconds
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
AB CRUNCHERS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
PLANK
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
AB CRUNCHERS
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
* Rest 10 seconds between each exercise
** Rest 1 minute between each circuit (Complete 3x total)
* Rest 2 minutes
MONTH 1
WEEK 1
DAY 7
ACTIVE REST
Warm up
-
30 minute
WALK OR NATURE HIKE
-
FOLLOW
JUMP ROPE DUDES
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by following us on social media!
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YouTube Channel
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GRAB OUR RECOMMENDED JUMP
ROPE FOR 10% OFF
MONTH 1
WEEK 2
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 10
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
5x5
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
FOLLOW
JUMP ROPE DUDES
Get free workouts and tutorials by following us on social media!
Subscribe to our
YouTube Channel
16
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 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
20
AIR SQUATS
15
BULGARIAN SPLIT SQUATS
20
WALKING LUNGES (EACH LEG)
15
JUMP SQUATS
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (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
Follow on Facebook
Check out our site: jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
MONTH 1
WEEK 2
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
30 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
50
18
PUSH UPS (total, complete at the end of the workout) Exercise Demo
MONTH 1
WEEK 2
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
COMPLETE 3 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 3x total)
19
push
ups.
MONTH 1
WEEK 2
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
25
20
PULL UPS (total, complete at the end of the workout) Exercise Demo
MONTH 1
WEEK 2
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
21
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 1
WEEK 3
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 11
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
5x5
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
FOLLOW
JUMP ROPE DUDES
Get free workouts and tutorials by following us on social media!
Subscribe to our
YouTube Channel
22
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 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
25
AIR SQUATS
20
JUMPING LUNGES (10 EACH LEG)
20
SIDE LUNGES (10 EACH LEG)
30 second
SQUAT HOLD
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (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
MONTH 1
WEEK 3
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
3 minutes
JUMP ROPE FREESTYLE (1/4 LB)
2 minutes
JUMP ROPE FREESTYLE (1/2 LB)
1 minute
JUMP ROPE FREESTYLE (1 LB)
10
push
ups.
-
* Rest 30 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
75
PUSH UPS (total, complete at the end of the workout) Exercise Demo
24
MONTH 1
WEEK 3
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
COMPLETE 4 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 3x total)
25
push
ups.
MONTH 1
WEEK 3
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
1 minute
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
1 minute
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
1 minute
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
25
26
CHIN UPS (total, complete at the end of the workout) Exercise Demo
MONTH 1
WEEK 3
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
27
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 1
WEEK 4
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 12
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
6x5
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
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MONTH 1
WEEK 4
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30
AIR SQUATS
20
FRONT SQUAT TAPS (10 EACH LEG)
20
BACK LUNGES (10 EACH LEG)
15
LEAP FROGS
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 4x total)
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MONTH 1
WEEK 4
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
3 minutes
JUMP ROPE FREESTYLE (1/4 LB)
2 minutes
JUMP ROPE FREESTYLE (1/2 LB)
1 minute
JUMP ROPE FREESTYLE (1 LB)
10
push
ups.
-
* Rest 30 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
-
100
PUSH UPS (total, complete at the end of the workout) Exercise Demo
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MONTH 1
WEEK 4
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE SPRINT IN PLACE (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
COMPLETE 4 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 3x total)
31
push
ups.
MONTH 1
WEEK 4
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 min. 30 sec.
JUMP ROPE FREESTYLE (1/2 LB)
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
1 min.30 sec.
JUMP ROPE FREESTYLE (1/2 LB)
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
1 min. 30 sec.
JUMP ROPE FREESTYLE (1/2 LB)
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
1 min. 30 sec.
JUMP ROPE FREESTYLE (1/2 LB)
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
30
32
PULL UPS (total, complete at the end of the workout) Exercise Demo
MONTH 1
WEEK 4
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
33
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 2
WEEK 5
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 13
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
6x5
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
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MONTH 2
WEEK 5
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30
AIR SQUATS
15
BULGARIAN SPLIT SQUATS
20
DUCK WALKS
15
JUMP SQUATS
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 4x total)
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MONTH 2
WEEK 5
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
20 x 30 sec.
JUMP ROPE FREESTYLE (1/4 LB)
push
ups.
-
* Rest 10 seconds between each set
** Alternate between 1/2lb and 1/4lb rope each set
*** Rest 1 minute
5 x 1 minute
JUMP ROPE FREESTYLE
-
* Rest 30 seconds between each set
** Alternate between 1/2lb and 1/4lb rope each set
125
PUSH UPS (YOUR PACE)
Exercise Demo
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MONTH 2
WEEK 5
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE SINGLE LEG (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
COMPLETE 5 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 3x total)
37
push
ups.
MONTH 2
WEEK 5
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
JUMP ROPE FAST SKIP (1 LB)
30 seconds
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
JUMP ROPE SIDE SWIPE (1 LB)
30 seconds
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
JUMP ROPE FAST SKIP (1 LB)
30 seconds
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
JUMP ROPE SIDE SWIPE (1 LB)
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
30
38
CHIN UPS (total, complete at the end of the workout) Exercise Demo
MONTH 2
WEEK 5
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
39
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 2
WEEK 6
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 14
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
7x5
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
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MONTH 2
WEEK 6
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30
AIR SQUATS
15
SIDE LUNGES
20
SIDE LEAP FROGS
15
BURPEES
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 4x total)
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MONTH 2
WEEK 6
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 4x total)
150
42
PUSH UPS (total, complete at the end of the workout) Exercise Demo
MONTH 2
WEEK 6
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE HIGH KNEES (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
COMPLETE 5 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 4x total)
43
push
ups.
MONTH 2
WEEK 6
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
20 seconds
JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
20 seconds
JUMP ROPE RUN IN PLACE (1 LB)
Exercise Demo
20 seconds
JUMP ROPE BOXER SKIP (1 LB)
Exercise Demo
20 seconds
JUMP ROPE FAST SKIP (1 LB)
Exercise Demo
20 seconds
JUMP ROPE DOUBLE UNDERS (1/4 LB)
20 seconds
JUMP ROPE SIDE SWIPES (1/4 LB)
Exercise Demo
20 seconds
JUMP ROPE RUN IN PLACE (1/4 LB)
Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 4x total)
35
44
PULL UPS (total, complete at the end of the workout) Exercise Demo
MONTH 2
WEEK 6
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
45
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 2
WEEK 7
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 15
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
7x5
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
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MONTH 2
WEEK 7
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30
AIR SQUATS
20
CURTSY LUNGES (10 EACH LEG)
20
SPEED SKATERS (10 EACH LEG)
30 second
WALL SIT
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 4x total)
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MONTH 2
WEEK 7
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE (1/2 LB)
1 minutes
JUMP ROPE FREESTYLE (1 LB)
30 seconds
JUMP ROPE FREESTYLE (2 LB)
-
* Rest 30 seconds between each set
** 1 minute rest between circuits (Complete 4x total)
-
150
PUSH UPS (total, complete at the end of the workout) Exercise Demo
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MONTH 2
WEEK 7
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (2 LB)
30 seconds
COMPLETE 5 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 3x total)
49
push
ups.
MONTH 2
WEEK 7
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE FREESTYLE (1/4 LB)
1 minute
JUMP ROPE BOXER SKIP (1 LB)
30 seconds
JUMP ROPE FREESTYLE (1/4 LB)
1 minute
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE FREESTYLE (1/4 LB)
1 minute
JUMP ROPE BOXER SKIP (1 LB)
30 seconds
JUMP ROPE FREESTYLE (1/4 LB)
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
35
50
push
ups.
-
CHIN UPS (total, complete at the end of the workout) Exercise Demo
MONTH 2
WEEK 7
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
51
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 2
WEEK 8
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 16
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
8x5
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
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MONTH 2
WEEK 8
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30
AIR SQUATS
20
JUMPING LUNGES (10 EACH LEG)
15
SUMO IN AND OUT SQUATS
20
BACK LUNGES (10 EACH LEG)
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 4x total)
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MONTH 2
WEEK 8
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE (1/2 LB)
1 minutes
JUMP ROPE FREESTYLE (1 LB)
30 seconds
JUMP ROPE FREESTYLE (2 LB)
-
* Rest 30 seconds between each set
** 1 minute rest between circuits (Complete 4x total)
-
150
PUSH UPS (total, complete at the end of the workout) Exercise Demo
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MONTH 2
WEEK 8
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE RUN IN PLACE (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
COMPLETE 5 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 3x total)
55
push
ups.
MONTH 2
WEEK 8
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE RUN IN PLACE (1 LB)
1 minute
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
1 minute
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
1 minute
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
40
56
PULL UPS (total, complete at the end of the workout) Exercise Demo
MONTH 2
WEEK 8
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
57
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 3
WEEK 9
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 17
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
8x5
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
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MONTH 3
WEEK 9
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10
PISTOL SQUATS (5 EACH LEG)
20
JUMPING LUNGES (10 EACH LEG)
30
DUCK WALKS
15
JUMP SQUATS
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 5x total)
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MONTH 3
WEEK 9
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
20 x 30 sec.
JUMP ROPE FREESTYLE (1/4 LB)
push
ups.
-
* Rest 10 seconds between each set
** Alternate between 1/2lb and 1/4lb rope each set
*** Rest 1 minute
6 x 1 minute
JUMP ROPE FREESTYLE
-
* Rest 30 seconds between each set
** Alternate between 1/2lb and 1/4lb rope each set
200
PUSH UPS (YOUR PACE)
Exercise Demo
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MONTH 3
WEEK 9
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
TRICEP PUSH UPS
30 seconds
JUMP ROPE BOXER SKIP (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
COMPLETE 6 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 4x total)
61
push
ups.
MONTH 3
WEEK 9
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
30 seconds
JUMP ROPE FAST SKIP (1/2 LB)
Exercise Demo
30 seconds
JUMP ROPE RUN IN PLACE (1 LB)
Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
Exercise Demo
30 seconds
JUMP ROPE FAST SKIP (1/2 LB)
Exercise Demo
30 seconds
JUMP ROPE RUN IN PLACE (1 LB)
Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 4x total)
40
62
CHIN UPS (total, complete at the end of the workout) Exercise Demo
MONTH 3
WEEK 9
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
63
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 3
WEEK 10
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 18
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
7x6
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
FOLLOW
JUMP ROPE DUDES
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MONTH 3
WEEK 10
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10
PISTOL SQUATS (5 EACH LEG)
15
TUCK JUMPS
20
SQUAT PULSE
20
FRONT LUNGES (10 EACH LEG)
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 5x total)
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MONTH 3
WEEK 10
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
20 seconds
JUMP ROPE REGULAR BOUNCE (2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (2 LB) Exercise Demo
20 seconds
JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 4x total)
200
66
PUSH UPS (total, complete at the end of the workout) Exercise Demo
MONTH 3
WEEK 10
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE BUTT KICKS (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE RUN IN PLACE (1 LB)
30 seconds
COMPLETE 6 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 5x total)
67
push
ups.
MONTH 3
WEEK 10
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (2 LB)
1 minute
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE RUN IN PLACE (2 LB)
1 minute
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (2 LB)
1 minute
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE RUN IN PLACE (2 LB)
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
45
68
PULL UPS (total, complete at the end of the workout) Exercise Demo
MONTH 3
WEEK 10
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
69
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 3
WEEK 11
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 19
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
8x6
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
FOLLOW
JUMP ROPE DUDES
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MONTH 3
WEEK 11
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
12
PISTOL SQUATS (6 EACH LEG)
18
JUMPING LUNGES (9 EACH LEG)
20
SUMO SQUATS
30
SQUAT HOLD
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 5x total)
FOLLOW JUMP ROPE DUDES
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GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
MONTH 3
WEEK 11
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
20 x 30 sec.
JUMP ROPE FREESTYLE
push
ups.
-
* Rest 10 seconds between each set
** Alternate between 1lb and 1/2lb rope each set
*** Rest 1 minute
6 x 1 minute
JUMP ROPE FREESTYLE
-
* Rest 30 seconds between each set
** Alternate between 1/2lb and 1/4lb rope each set
200
PUSH UPS (YOUR PACE)
Exercise Demo
FOLLOW JUMP ROPE DUDES
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MONTH 3
WEEK 11
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE FAST SKIP (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
COMPLETE 6 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 5x total)
73
push
ups.
MONTH 3
WEEK 11
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE FREESTYLE (1 LB)
1 minute
JUMP ROPE FREESTYLE (1 LB)
1 minute
JUMP ROPE FREESTYLE (1 LB)
1 minute
JUMP ROPE FREESTYLE (1 LB)
1 minute
JUMP ROPE FREESTYLE (1/2 LB)
1 minute
JUMP ROPE FREESTYLE (1/2 LB)
1 minute
JUMP ROPE FREESTYLE (1/2 LB)
1 minute
JUMP ROPE FREESTYLE (1/2 LB)
10
* Rest 30 seconds between each set
** 1 minute rest between circuits (Complete 3x total)
45
74
push
ups.
-
CHIN UPS (total, complete at the end of the workout) Exercise Demo
MONTH 3
WEEK 11
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
75
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION
MONTH 3
WEEK 12
DAY 1
20
UPPER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
10
air
squats
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
10 x 20
REGULAR PUSH UPS
(rest 1 min between sets)
REGULAR PULL UPS
9x6
10
push
ups.
Exercise Demo
Exercise Demo
(rest 2 min between sets)
FOLLOW
JUMP ROPE DUDES
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GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
MONTH 3
WEEK 12
DAY 2
20
LOWER BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
12
PISTOL SQUATS (6 EACH LEG)
18
CLOCK LUNGES (9 EACH LEG)
20
JUMP SQUATS (10 EACH LEG)
1 minute
WALL SIT
10
push
ups.
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 1 minute between each exercise
** Rest 2 minutes between each circuit (Complete 5x total)
FOLLOW JUMP ROPE DUDES
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GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
MONTH 3
WEEK 12
DAY 3
20
HEAVY ROPE
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
JUMP ROPE REGULAR BOUNCE (1 LB)
30 seconds
JUMP ROPE FREESTYLE (1/4 LB)
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 4x total)
200
78
push
ups.
-
PUSH UPS (total, complete at the end of the workout) Exercise Demo
MONTH 3
WEEK 12
DAY 4
20
FULL BODY
PROGRESSION
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
2 minutes
JUMP ROPE FREESTYLE (1/4 LB)
30 seconds
PUSH UPS
30 seconds
JUMP ROPE MUMMY KICKS (1/2 LB)
30 seconds
AIR SQUATS
30 seconds
JUMP ROPE RUN IN PLACE (1 LB)
30 seconds
COMPLETE 6 PULL UPS
10
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
Exercise Demo
* Rest 10 seconds between each exercise
** 1 minute rest between circuits (Complete 5x total)
79
push
ups.
MONTH 3
WEEK 12
DAY 5
20
HEAVY ROPE
PROGRESSON
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
30 seconds
JUMP ROPE FAST SKIP (1/2 LB)
Exercise Demo
30 seconds
JUMP ROPE RUN IN PLACE (1 LB)
Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
Exercise Demo
30 seconds
JUMP ROPE FAST SKIP (1/2 LB)
Exercise Demo
30 seconds
JUMP ROPE RUN IN PLACE (1 LB)
Exercise Demo
30 seconds
JUMP ROPE REGULAR BOUNCE (1/2 LB) Exercise Demo
30 seconds
JUMP ROPE BOXER SKIP (1 LB)
Exercise Demo
* Rest 10 seconds between each set
** 1 minute rest between circuits (Complete 5x total)
50
80
PULL UPS (total, complete at the end of the workout) Exercise Demo
MONTH 3
WEEK 12
HEEL WALKS
Warm up
10
Exercise Demo
10
ANKLE ROLLS (EACH FOOT)
Exercise Demo
10
CALF RAISES (EACH FOOT)
Exercise Demo
30 second
HIP FLEXOR STRETCH (EACH LEG)
Exercise Demo
30 second
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
DAY 7
81
ACTIVE REST
30 minute
WALK OR NATURE HIKE
* 3 x to failure (1 minute rest between sets)
DAY 6
RECOVERY +
CORE PROGRESSION