WEEK 1 WORKOUTS

NEW YEAR CHALLENGE

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)
60 seconds of freestyle jumps 60 seconds of freestyle jumps
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:

60 seconds of freestyle jumps 60 seconds of freestyle jumps
30 seconds of mountain climbers (low intensity) 30 seconds of mountain climbers (low intensity)
60 seconds of freestyle jumps 60 seconds of freestyle jumps
30 seconds of planks 30 seconds of planks

RESULTS

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

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE GET FIT CHALLENGE | Page 1
Focus: Endurance + Strength WEEK 1 | DAY 02

Workout Protocol Estimated Completion Time Recommended Sets

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

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

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

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

RESULTS

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

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE GET FIT CHALLENGE | Page 2
Focus: Fat Loss WEEK 1 | DAY 03

Workout Protocol Estimated Completion Time Recommended Sets

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.

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

jump rope alternate foot steps jump rope alternate foot steps

- Tabata 2: - Tabata 2:
mountain climbers mountain climbers

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

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

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

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE GET FIT CHALLENGE | Page 3
Focus: Strength WEEK 1 | DAY 04

Workout Protocol Estimated Completion Time Recommended Sets

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

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

Notes:
Beginners can choose to exclude push-up.
Rest as needed, but timer keeps going until the ladder is complete. Mark your time of completion.

BEGINNER BLOCK ADVANCED BLOCK

Use 1 LB Infinity Rope Use 1 LB Infinity Rope

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

- Basic jumps: - Basic jumps:

25-50-75-100-75-50-25 25-50-75-100-75-50-25
- 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

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

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE GET FIT CHALLENGE | Page 4
 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

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE GET FIT CHALLENGE | Page 5
Focus: Fat Loss + Strength WEEK 1 | DAY 06

Workout Protocol Estimated Completion Time Recommended Sets

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

Start with 1/4 LB Rope Switch to 1/2 LB rope Switch to 1 LB rope Switch to 2 LB rope

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
Repeat rounds, increasing
jumps by 10 each time

When you fail, rest 3 minutes,

move to Block B

RESULTS

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

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE GET FIT CHALLENGE | Page 6
Focus: Endurance WEEK 1 | DAY 07

Workout Protocol Estimated Completion Time Recommended Sets

Jump Rope Circuits 45 - 50 minutes Get Lean Set / Plus Set

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.

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

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

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

CROSSROPE | 30 DAY NEW YEAR JUMP ROPE GET FIT CHALLENGE | Page 7