1
SHREDDED NINJA
Fat Loss Workout Plan
To get shredded you need two things in this order. 1. A
low bodyfat percentage (for men 7-10% and for women
17-20%) and 2. A decent amount of muscle mass. This
program is designed to help you in both of these areas.
The priority is going to be on reducing body fat, but as a
secondary goal we are also going to be helping you build a
lean and strong physique as well.
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 3 jump rope and bodyweight exercise
workouts designed to tone different muscles and build
endurance. The other 2 days will be dedicated to more
traditional HIIT (high intensity interval training) jump
rope workouts that will be solely focused on burning fat.
The key to any of these workouts is to focus on great form
first, followed by all out intensity.
LET’S GET INTO IT!
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 coaching 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 Shredded Ninja Workout
Plan Here.” You can also find the same workout instructions in text
format on Page 5.
STEP 3: Join the Shredded Ninja Fat Loss 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
SHREDDED NINJA
Fat Loss Workout Plan 12 Week Preview
PAGE 9
PAGE 10
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 15
PAGE 16
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 21
PAGE 22
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 27
6
PAGE 28
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
WEEK 1
PAGE 11
PAGE 12
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 2
PAGE 17
PAGE 18
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 3
PAGE 23
PAGE 24
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 4
PAGE 29
PAGE 30
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
PAGE 13
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 19
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 25
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 31
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 14
DAY 6
Recovery
DO.THE.THING
PAGE 20
DAY 6
Recovery
DO.THE.THING
PAGE 26
DAY 6
Recovery
DO.THE.THING
PAGE 32
DAY 6
Recovery
DO.THE.THING
SHREDDED NINJA
Fat Loss Workout Plan 12 Week Preview
PAGE 33
PAGE 34
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 39
PAGE 40
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 45
PAGE 46
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 51
7
PAGE 52
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
WEEK 5
PAGE 35
PAGE 36
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 6
PAGE 41
PAGE 42
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 7
PAGE 47
PAGE 48
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 8
PAGE 53
PAGE 54
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
PAGE 37
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 43
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 49
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 55
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 38
DAY 6
Recovery
DO.THE.THING
PAGE 44
DAY 6
Recovery
DO.THE.THING
PAGE 50
DAY 6
Recovery
DO.THE.THING
PAGE 56
DAY 6
Recovery
DO.THE.THING
SHREDDED NINJA
Fat Loss Workout Plan 12 Week Preview
PAGE 57
PAGE 58
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 63
PAGE 64
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 69
PAGE 70
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
PAGE 75
8
PAGE 76
DAY 1
Endurance +
Push Ups
DAY 2
DO.THE.THING
DO.THE.THING
HIIT
WEEK 9
PAGE 59
PAGE 60
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 10
PAGE 65
PAGE 66
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 11
PAGE 71
PAGE 72
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
WEEK 12
PAGE 77
PAGE 78
DAY 3
Endurance +
Pull ups
DAY 4
DO.THE.THING
DO.THE.THING
HIIT
PAGE 61
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 67
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 73
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 79
DAY 5
Endurance +
Legs
DO.THE.THING
PAGE 62
DAY 6
Recovery
DO.THE.THING
PAGE 68
DAY 6
Recovery
DO.THE.THING
PAGE 74
DAY 6
Recovery
DO.THE.THING
PAGE 80
DAY 6
Recovery
DO.THE.THING
MONTH 1
WEEK 1
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
10 PUSH UPS
1 minute
JUMP ROPE BOXER SKIP
30 seconds
10 PUSH UPS
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
10 PUSH UPS
1 minute
JUMP ROPE BOXER SKIP
30 seconds
10 PUSH UPS
* 1 MINUTE REST between sets
** REPEAT 4X (Complete 5x total)
9
10
push
ups.
WEEK 1
20
MONTH 1
DAY 2 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE RUN IN PLACE
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE HIGH KNEES
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE RUN IN PLACE
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE HIGH KNEES
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
10
push
ups.
MONTH 1
WEEK 1
DAY 3
11
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
1 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
2 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
3 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
4 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
5 PULL UPS
10
push
ups.
* 1 MINUTE REST between sets ** REPEAT 3X (Complete 4x total)
20
ENDURANCE
+ PULL UPS
WEEK 1
20
MONTH 1
DAY 4 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
JUMP ROPE SIDE STRADDLE
30 seconds
JUMP ROPE FRONT STRADDLE
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
JUMP ROPE SIDE STRADDLE
30 seconds
JUMP ROPE FRONT STRADDLE
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
12
push
ups.
MONTH 1
WEEK 1
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
AIR SQUATS
1 minute
JUMP ROPE RUN IN PLACE
30 seconds
FRONT LUNGES
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
BACK LUNGES
1 minute
JUMP ROPE RUN IN PLACE
30 seconds
JUMP SQUATS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
13
10
push
ups.
MONTH 1
WEEK 1
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
**REPEAT 2X (Complete 3x total)
14
MONTH 1
WEEK 2
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
20 PUSH UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
20 PUSH UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
20 PUSH UPS
*1 MINUTE REST between sets
**REPEAT 2X (Complete 3x total)
FOLLOW JUMP ROPE DUDES
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15
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GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
WEEK 2
20
MONTH 1
DAY 2 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP ROPE DOUBLE UNDERS
30 seconds
JUMP ROPE SIDE SWIPES
30 seconds
JUMP ROPE CRISS CROSS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP ROPE DOUBLE UNDERS
30 seconds
JUMP ROPE SIDE SWIPES
30 seconds
JUMP ROPE CRISS CROSS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
16
push
ups.
MONTH 1
WEEK 2
DAY 3
20
ENDURANCE
+ PULL UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
5 PULL UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
5 CHIN UPS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW
JUMP ROPE DUDES
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Subscribe to our
YouTube Channel
17
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Instagram
Follow on
Facebook
Check out our site:
jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
WEEK 2
20
MONTH 1
DAY 4 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
JUMP ROPE FEET SIDE TO SIDE
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
JUMP ROPE FEET SIDE TO SIDE
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
JUMP ROPE DOUBLE UNDERS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
18
push
ups.
MONTH 1
WEEK 2
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
1 minute
JUMP ROPE FREESTYLE
30 seconds
SUMO SQUATS
2 minutes
JUMP ROPE FREESTYLE
30 seconds
SIDE LUNGES
1 minute
JUMP ROPE FREESTYLE
30 seconds
SIDE LEAP FROGS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW JUMP ROPE DUDES
Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
19
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Check out our site: jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
MONTH 1
WEEK 2
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
20
MONTH 1
WEEK 3
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
3 minutes
JUMP ROPE FREESTYLE
2 minutes
30 PUSH UPS
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
FOLLOW
JUMP ROPE DUDES
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Subscribe to our
YouTube Channel
21
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Instagram
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Facebook
Check out our site:
jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
WEEK 3
20
MONTH 1
DAY 2 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP ROPE DOUBLE UNDERS
30 seconds
JUMP ROPE SIDE SWIPES
30 seconds
JUMP ROPE CRISS CROSS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP ROPE DOUBLE UNDERS
30 seconds
JUMP ROPE SIDE SWIPES
30 seconds
JUMP ROPE CRISS CROSS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
22
push
ups.
MONTH 1
WEEK 3
DAY 3
20
ENDURANCE
+ PULL UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
5 PULL UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
5 CHIN UPS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW
JUMP ROPE DUDES
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Subscribe to our
YouTube Channel
23
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Instagram
Follow on
Facebook
Check out our site:
jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
WEEK 3
20
MONTH 1
DAY 4 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
JUMP ROPE FEET SIDE TO SIDE
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
JUMP ROPE FEET SIDE TO SIDE
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
JUMP ROPE DOUBLE UNDERS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
24
push
ups.
MONTH 1
WEEK 3
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
1 minute
JUMP ROPE FREESTYLE
30 seconds
SUMO SQUATS
2 minutes
JUMP ROPE FREESTYLE
30 seconds
SIDE LUNGES
1 minute
JUMP ROPE FREESTYLE
30 seconds
SIDE LEAP FROGS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW JUMP ROPE DUDES
Get free workouts and tutorials by following us on social media!
Subscribe to our YouTube Channel
25
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 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
26
MONTH 1
WEEK 4
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
4 minutes
JUMP ROPE FREESTYLE
3 minutes
40 PUSH UPS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW
JUMP ROPE DUDES
Get free workouts and tutorials by following us on social media!
Subscribe to our
YouTube Channel
27
Follow on
Instagram
Follow on
Facebook
Check out our site:
jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
WEEK 4
20
MONTH 1
DAY 2 HIIT
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE 3 STEP TWIST
20 seconds
JUMP ROPE SINGLE LEG
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE 3 STEP TWIST
20 seconds
JUMP ROPE SINGLE LEG
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
28
push
ups.
MONTH 1
WEEK 4
DAY 3
29
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
1 CHIN UP
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
2 CHIN UPS
30 seconds
JUMP ROPE TOE TAPS
30 seconds
3 CHIN UPS
30 seconds
JUMP ROPE HEEL TAPS
30 seconds
4 CHIN UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
5 CHIN UPS
10
push
ups.
* 1 MINUTE REST between sets ** REPEAT 3X (Complete 4x total)
20
ENDURANCE
+ PULL UPS
MONTH 1
WEEK 4
DAY 4
20
ENDURANCE
+ PULL UPS
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE ZEN DUDE SHUFFLE
30 seconds
JUMP ROPE TOE TO HEEL TAP
30 seconds
JUMP ROPE DIAGONAL STRADDLE
30 seconds
JUMP ROPE FEET X’S
30 seconds
JUMP ROPE ZEN DUDE SHUFFLE
30 seconds
JUMP ROPE TOE TO HEEL TAP
30 seconds
JUMP ROPE DIAGONAL STRADDLE
30 seconds
JUMP ROPE FEET X’S
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
30
push
ups.
MONTH 1
WEEK 4
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE FREESTYLE
30 seconds
PISTOL SQUATS (5 EACH LEG)
1 minute
JUMP ROPE FREESTYLE
30 seconds
ALTERNATING TOE TOUCHES
1 minute
JUMP ROPE FREESTYLE
30 seconds
PISTOL SQUATS (5 EACH LEG)
1 minute
JUMP ROPE FREESTYLE
30 seconds
ALTERNATING TOE TOUCHES
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
31
10
push
ups.
MONTH 1
WEEK 4
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
32
MONTH 2
WEEK 5
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
10 PLANK TO PUSH UP
1 minute
JUMP ROPE BOXER SKIP
30 seconds
10 PUSH UPS
1 minute
JUMP ROPE RUN IN PLACE
30 seconds
10 DIVEBOMBER PUSH UPS (BEG.)
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
10 PUSH UPS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
33
push
ups.
WEEK 5
20
MONTH 2
DAY 2 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
20 seconds
JUMP ROPE RUN IN PLACE
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
JUMP ROPE RUN UP AND BACK
20 seconds
JUMP ROPE RUN IN PLACE
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
JUMP ROPE RUN UP AND BACK
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
34
push
ups.
MONTH 2
WEEK 5
DAY 3
35
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
1 WIDE GRIP PULL UPS
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
2 WIDE GRIP PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
3 WIDE GRIP PULL UPS
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
4 WIDE GRIP PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
5 WIDE GRIP PULL UPS
10
push
ups.
* 1 MINUTE REST between sets ** REPEAT 3X (Complete 4x total)
20
ENDURANCE
+ PULL UPS
WEEK 5
20
MONTH 2
DAY 4 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP ROPE CRISS CROSS
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
JUMP ROPE RUN IN PLACE CRISS CROSS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP ROPE CRISS CROSS
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
JUMP ROPE RUN IN PLACE CRISS CROSS
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
36
push
ups.
MONTH 2
WEEK 5
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE FREESTYLE
30 seconds
AIR SQUATS
1 minute
JUMP ROPE FREESTYLE
30 seconds
JUMP SQUATS
1 minute
JUMP ROPE FREESTYLE
30 seconds
FRONT LUNGES
1 minute
JUMP ROPE FREESTYLE
30 seconds
JUMPING LUNGES
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
37
10
push
ups.
MONTH 2
WEEK 5
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
**REPEAT 2X (Complete 3x total)
38
MONTH 2
WEEK 6
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
20 PUSH UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
20 PUSH UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
20 PUSH UPS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW JUMP ROPE DUDES
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WEEK 6
20
MONTH 2
DAY 2 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
JUMP ROPE HEEL TAPS
30 seconds
JUMP ROPE TOE TAPS
30 seconds
JUMP ROPE RUN IN PLACE SIDE SWIPE
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
JUMP ROPE HEEL TAPS
30 seconds
JUMP ROPE TOE TAPS
30 seconds
JUMP ROPE CRISS CROSS RUN IN PLACE
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
40
push
ups.
MONTH 2
WEEK 6
DAY 3
20
ENDURANCE
+ PULL UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
5 PULL UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
5 CHIN UPS
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
FOLLOW
JUMP ROPE DUDES
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Facebook
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WEEK 6
20
MONTH 2
DAY 4 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
20 seconds
JUMP ROPE RUN IN PLACE
20 seconds
MOUNTAIN CLIMBERS
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
LEG RAISES
20 seconds
JUMP ROPE RUN IN PLACE
20 seconds
PLANK
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
DOUBLE PLANK JACKS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
42
push
ups.
MONTH 2
WEEK 6
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
1 minute
JUMP ROPE FREESTYLE
30 seconds
LUNGE STEP UP TO BALANCE
2 minutes
JUMP ROPE FREESTYLE
30 seconds
FRONT SQUAT TAPS
1 minute
JUMP ROPE FREESTYLE
30 seconds
LEAP FROGS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW JUMP ROPE DUDES
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MONTH 2
WEEK 6
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
44
MONTH 2
WEEK 7
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
3 minutes
JUMP ROPE FREESTYLE
3 minutes
50 PUSH UPS TOTAL
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW
JUMP ROPE DUDES
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WEEK 7
20
MONTH 2
DAY 2 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE DIAGONAL STRADDLE
30 seconds
JUMP ROPE FAST SKIP
30 seconds
JUMP ROPE SINGLE LEG
30 seconds
JUMP ROPE DOUBLE UNDERS
30 seconds
JUMP ROPE DIAGONAL STRADDLE
30 seconds
JUMP ROPE FAST SKIP
30 seconds
JUMP ROPE SINGLE LEG
30 seconds
JUMP ROPE DOUBLE UNDERS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
46
push
ups.
MONTH 2
WEEK 7
DAY 3
20
ENDURANCE
+ PULL UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
6 PULL UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
6 CHIN UPS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW
JUMP ROPE DUDES
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47
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Instagram
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Facebook
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jumpropedudes.com
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WEEK 7
20
MONTH 2
DAY 4 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
20 seconds
JUMP ROPE SPRINT
20 seconds
JUMP ROPE REGULAR BOUNCE FAST
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
JUMP ROPE REGULAR BOUNCE CLOCK
20 seconds
JUMP ROPE SPRINT
20 seconds
JUMP ROPE REGULAR BOUNCE FAST
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
JUMP ROPE REGULAR BOUNCE CLOCK
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
48
push
ups.
MONTH 2
WEEK 7
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
1 minute
JUMP ROPE FREESTYLE
30 seconds
SUMO IN AND OUT SQUATS
2 minutes
JUMP ROPE FREESTYLE
30 seconds
CLOCK LUNGES
1 minute
JUMP ROPE FREESTYLE
30 seconds
STAR JUMPS
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW JUMP ROPE DUDES
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MONTH 2
WEEK 7
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
50
MONTH 2
WEEK 8
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
4 minutes
JUMP ROPE FREESTYLE
3 minutes
50 PUSH UPS TOTAL
*1 MINUTE REST between sets
**REPEAT 3X (Complete 4x total)
FOLLOW
JUMP ROPE DUDES
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Instagram
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Facebook
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jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
WEEK 8
20
MONTH 2
DAY 2 HIIT
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE FAST SKIP
20 seconds
JUMP ROPE 3 STEP TWIST
20 seconds
JUMP ROPE SINGLE LEG
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE FAST SKIP
20 seconds
JUMP ROPE 3 STEP TWIST
20 seconds
JUMP ROPE SINGLE LEG
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
52
push
ups.
MONTH 2
WEEK 8
DAY 3
53
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
2 CHIN UP
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
3 CHIN UPS
30 seconds
JUMP ROPE TOE TAPS
30 seconds
4 CHIN UPS
30 seconds
JUMP ROPE HEEL TAPS
30 seconds
5 CHIN UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
6 CHIN UPS
10
push
ups.
* 1 MINUTE REST between sets ** REPEAT 3X (Complete 4x total)
20
ENDURANCE
+ PULL UPS
WEEK 8
20
MONTH 2
DAY 4 HIIT
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE MJ STEP
30 seconds
AB CRUNCHERS
30 seconds
JUMP ROPE MUMMY KICKS
30 seconds
PLANK
30 seconds
JUMP ROPE TOE TAPS
30 seconds
LEG RAISES
30 seconds
JUMP ROPE DIAGONAL STRADDLE
30 seconds
PLANK JACKS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
54
push
ups.
MONTH 2
WEEK 8
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE FREESTYLE
30 seconds
PISTOL SQUATS (6 EACH LEG)
1 minute
JUMP ROPE FREESTYLE
30 seconds
ALTERNATING TOE TOUCHES
1 minute
JUMP ROPE FREESTYLE
30 seconds
PISTOL SQUATS (6 EACH LEG)
1 minute
JUMP ROPE FREESTYLE
30 seconds
ALTERNATING TOE TOUCHES
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
55
10
push
ups.
MONTH 2
WEEK 8
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
56
MONTH 3
WEEK 9
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
12 PUSH UPS
1 minute
JUMP ROPE BOXER SKIP
30 seconds
12 PUSH UPS
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
12 PUSH UPS
1 minute
JUMP ROPE BOXER SKIP
30 seconds
12 PUSH UPS
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
57
10
push
ups.
WEEK 9
20
MONTH 3
DAY 2 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE RUN IN PLACE
20 seconds
JUMP ROPE SINGLE LEG DOUBLE UNDERS
20 seconds
JUMP ROPE CRISS CROSS
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE RUN IN PLACE
20 seconds
JUMP ROPE SINGLE LEG DOUBLE UNDERS
20 seconds
JUMP ROPE CRISS CROSS
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
58
push
ups.
MONTH 3
WEEK 9
DAY 3
59
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
2 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
3 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
4 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
5 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
6 PULL UPS
10
push
ups.
* 1 MINUTE REST between sets ** REPEAT 4X (Complete 5x total)
20
ENDURANCE
+ PULL UPS
WEEK 9
20
MONTH 3
DAY 4 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
HIGH KNEES
30 seconds
JUMP ROPE SIDE STRADDLE
30 seconds
SPEED SKATERS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
SIDE PLANK RIGHT
30 seconds
JUMP ROPE SIDE STRADDLE
30 seconds
SIDE PLANK LEFT
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
60
push
ups.
MONTH 3
WEEK 9
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
JUMP SQUATS
1 minute
JUMP ROPE RUN IN PLACE
30 seconds
JUMPING LUNGES
1 minute
JUMP ROPE REGULAR BOUNCE
30 seconds
SQUAT HOLD
1 minute
JUMP ROPE RUN IN PLACE
30 seconds
FRONT LUNGES
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
61
10
push
ups.
MONTH 3
WEEK 9
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
**REPEAT 2X (Complete 3x total)
62
MONTH 3
WEEK 10
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
25 PUSH UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
25 TRICEP PUSH UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
25 PUSH UPS
*1 MINUTE REST between sets
**REPEAT 2X (Complete 3x total)
FOLLOW JUMP ROPE DUDES
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63
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MONTH 3
WEEK 10
DAY 2 HIIT
20
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
30 seconds
JUMP ROPE HEEL TAPS
30 seconds
JUMP ROPE ZEN DUDE SHUFFLE
30 seconds
JUMP ROPE DOUBLE UNDERS
30 seconds
JUMP ROPE REGULAR BOUNCE CLOCK
30 seconds
JUMP ROPE HEEL TAPS
30 seconds
JUMP ROPE ZEN DUDE SHUFFLE
30 seconds
JUMP ROPE DOUBLE UNDERS
30 seconds
JUMP ROPE REGULAR BOUNCE CLOCK
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
64
push
ups.
MONTH 3
WEEK 10
DAY 3
20
ENDURANCE
+ PULL UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
6 PULL UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
6 CHIN UPS
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
FOLLOW
JUMP ROPE DUDES
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YouTube Channel
65
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Instagram
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Facebook
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jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
MONTH 3
WEEK 10
DAY 4 HIIT
20
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
JUMP ROPE FEET SIDE TO SIDE
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
JUMP ROPE FEET SIDE TO SIDE
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
JUMP ROPE DOUBLE UNDERS
10
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
66
push
ups.
MONTH 3
WEEK 10
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
1 minute
JUMP ROPE FREESTYLE
30 seconds
AIR SQUATS
2 minutes
JUMP ROPE FREESTYLE
30 seconds
BACK LUNGES
1 minute
JUMP ROPE FREESTYLE
30 seconds
TUCK JUMPS
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
FOLLOW JUMP ROPE DUDES
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67
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GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
MONTH 3
WEEK 10
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
68
MONTH 3
WEEK 11
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
5 minutes
JUMP ROPE FREESTYLE
3 minutes
50 PUSH UPS TOTAL
*1 MINUTE REST between sets
**REPEAT 2X (Complete 3x total)
FOLLOW
JUMP ROPE DUDES
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WEEK 11
20
MONTH 3
DAY 2 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
STAR PLANK
30 seconds
JUMP ROPE SIDE SWIPES
30 seconds
MOUNTAIN CLIMBERS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
LEG RAISES
30 seconds
JUMP ROPE SIDE SWIPES
30 seconds
FLUTTER KICKS
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
70
push
ups.
MONTH 3
WEEK 11
DAY 3
20
ENDURANCE
+ PULL UPS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
2 minutes
JUMP ROPE FREESTYLE
1 minute
7 PULL UPS
2 minutes
JUMP ROPE FREESTYLE
1 minute
7 CHIN UPS
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
FOLLOW
JUMP ROPE DUDES
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WEEK 11
20
MONTH 3
DAY 4 HIIT
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
BURPEES
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
WALL SIT
20 seconds
JUMP ROPE MUMMY KICKS
20 seconds
BURPEES
20 seconds
JUMP ROPE FEET FRONT TO BACK
20 seconds
AIR SQUATS
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
72
push
ups.
MONTH 3
WEEK 11
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 2x):
jumping
jacks
10
air
squats
10
10
front
lunges
(5 each side)
push
ups.
1 minute
JUMP ROPE FREESTYLE
30 seconds
SUMO IN AND OUT SQUATS
2 minutes
JUMP ROPE FREESTYLE
30 seconds
JUMPING LUNGES W/ MIDDLE TAP
1 minute
JUMP ROPE FREESTYLE
30 seconds
PISTOL SQUATS (5 EACH LEG)
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
FOLLOW JUMP ROPE DUDES
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GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
MONTH 3
WEEK 11
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
74
MONTH 3
WEEK 12
DAY 1
20
ENDURANCE
+ PUSH UPS
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
push
ups.
6 minutes
JUMP ROPE FREESTYLE
3 minutes
50 PUSH UPS TOTAL
*1 MINUTE REST between sets
**REPEAT 2X (Complete 3x total)
FOLLOW
JUMP ROPE DUDES
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YouTube Channel
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jumpropedudes.com
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WEEK 12
20
MONTH 3
DAY 2 HIIT
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE SINGLE LEG
20 seconds
JUMP ROPE REGULAR BOUNCE FAST
20 seconds
JUMP ROPE REGULAR BOUNCE
20 seconds
JUMP ROPE DOUBLE UNDERS
20 seconds
JUMP ROPE SINGLE LEG
20 seconds
JUMP ROPE REGULAR BOUNCE FAST
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
76
push
ups.
MONTH 3
WEEK 12
DAY 3
77
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
3 CHIN UP
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
4 PULL UPS
30 seconds
JUMP ROPE TOE TAPS
30 seconds
5 CHIN UPS
30 seconds
JUMP ROPE HEEL TAPS
30 seconds
6 PULL UPS
30 seconds
JUMP ROPE REGULAR BOUNCE
30 seconds
7 CHIN UPS
10
push
ups.
* 1 MINUTE REST between sets ** REPEAT 3X (Complete 4x total)
20
ENDURANCE
+ PULL UPS
WEEK 12
20
MONTH 3
DAY 4 HIIT
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
10
30 seconds
JUMP ROPE RUN IN PLACE
30 seconds
HIP SIDE PLANK TOUCHES
30 seconds
JUMP ROPE DIAGONAL STRADDLE
30 seconds
STAR PLANK
30 seconds
JUMP ROPE ZEN DUDE SHUFFLE
30 seconds
PLANK
30 seconds
JUMP ROPE DIAGONAL STRADDLE
30 seconds
BURPEES
*10 SECONDS rest between each exercise
*1 MINUTE REST between sets
**REPEAT 5X (Complete 6x total)
78
push
ups.
MONTH 3
WEEK 12
DAY 5
20
ENDURANCE
+ LEGS
Warm up (Repeat 3x):
jumping
jacks
10
air
squats
10
front
lunges
(5 each side)
1 minute
JUMP ROPE FREESTYLE
30 seconds
PISTOL SQUATS (6 EACH LEG)
1 minute
JUMP ROPE FREESTYLE
30 seconds
ALTERNATING TOE TOUCHES
1 minute
JUMP ROPE FREESTYLE
30 seconds
PISTOL SQUATS (6 EACH LEG)
1 minute
JUMP ROPE FREESTYLE
30 seconds
ALTERNATING TOE TOUCHES
*1 MINUTE REST between sets
**REPEAT 4X (Complete 5x total)
79
10
push
ups.
MONTH 3
WEEK 12
DAY 6 RECOVERY
Warm up:
–
10
HEEL WALKS
10
ANKLE ROLLS (EACH FOOT)
10
CALF RAISES (EACH FOOT)
30 seconds
HIP FLEXOR STRETCH (EACH LEG)
30 seconds
HIP/GLUTE STRETCH (EACH LEG)
30 seconds
SIT HEELS TO BUTT
30 seconds
ANTERIOR TIB SEATED STRETCH (POINTED TOES)
*REPEAT 3X
80
FOLLOW
JUMP ROPE DUDES
Get free workouts and tutorials by following us on social media!
Subscribe to our
YouTube Channel
Follow on
Instagram
Follow on
Facebook
Check out our site:
jumpropedudes.com
GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF