July 2020 Jump Rope Workout Plan PDF

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WORKOUT PLAN
JULY 2020
BY: JUMP ROPE DUDES™
#DOTHETHING™
GUIDELINES
FOR THE JULY
JUMP ROPE CHALLENGE
STEP 1
For help with nutrition check out our JRD Nutrition System
STEP 2
Get your jump ropes.
Click here for the get lean jump rope set
Click here for the get strong set
Click here to get both sets
Enter “DOTHETHING” at checkout for 10% off
STEP 3
Read safety precautions (on next page) and get cleared
for physical exercise
STEP 4
Download a workout timer app to use for these workouts
(we like the seconds app)
STEP 5
Do The Thing - Week 1 Day 1 is waiting for you
2
SAFETY PRECAUTION If you answer YES to any of
the questions on this list,
you must check in with your
Before beginning this or any other workout doctor and get cleared for
program answer ‘Yes or No’ these questions exercise before you start.
1 If you have any chronic

Has your doctor ever said that you have a heart medical conditions (such
condition and that you should only do physical as diabetes, high blood
activity recommended by a doctor? pressure, or arthritis)
or risk factors (such
2 as smoking or being
Do you feel pain in your chest when you do more than 20 pounds
physical activity? overweight), and have
not discussed exercising
3 with your doctor, you
In the past month, have you had chest pain should do so before
when you were not doing physical activity? beginning. Exercise is
often an important part
4 of the treatment for such
Do you lose your balance because of dizziness conditions, but you may
or do you ever lose consciousness? have some limitations or
special needs that your
5 doctor can tell you about.
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? During the workouts be
sure to always listen to
6 your body and back off
Is your doctor currently prescribing drugs specific exercises that you
(for example, water pills) for your blood feel may cause you injury.
pressure or heart condition?
7
Do you know of any other reason We don't know about your
why you should not do physical activity? health history, so this is
3 on you to play it safe!
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 LEG EXERCISE MODIFICATION PULL UP MODIFICATION JUMP ROPE EXERCISES
knee pushups air squats Negative Pullups 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 taking rest days when you need them. Ramp things up slowly. Second
refer to some of the videos below that we made to help you stay healthy!
How to prevent jump rope injury How to deal with jump rope injury Why you keep getting shin splints
4
DAY 1 WEEK 1
JUMP ROPE CALISTHENICS
Warm up (Repeat 2x):
20 10 10 10
front
jumping air lunges push
jacks squats (5 each side) ups.
⏱ 30 SECONDS EXERCISE – 10 SECONDS REST
Modifications
30 SEC JUMP ROPE FEET SIDE TO SIDE (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC HIGH KNEES Exercise Demo
30 SEC JUMP ROPE FEET FRONT TO BACK (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC SPEED SKATERS Exercise Demo
30 SEC JUMP ROPE BOXER SKIP (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC BUTT KICKS Exercise Demo
30 SEC JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo
30 SEC JUMPING JACKS Exercise Demo
30 SEC JUMP ROPE FAST SKIP (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC PLANK Exercise Demo
COMPLETE 4X TOTAL, 1 MINUTE REST BETWEEN CIRCUITS
FOLLOW JUMP ROPE DUDES

Get free workouts and tutorials by following us on social media!
Subscribe to our Follow on Follow on Check out our site:
YouTube Channel Instagram Facebook jumpropedudes.com
5 GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF
DAY 2 WEEK 1
UPPER BODY
20 10 10 10
front
⏱ 1 MIN EXERCISE – 30 SECONDS REST
Modifications
1 MIN JUMP ROPE BOXER SKIP (1/2 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
1 MIN 20 REGULAR PUSH UPS Exercise Demo KNEE PUSH UPS Exercise Demo
1 MIN PLANK Exercise Demo
1 MIN 20 TRICEP PUSH UPS Exercise Demo KNEE PUSH UPS Exercise Demo

Get free workouts and tutorials
by following us on social media!

DAY 3 WEEK 1
CORE
20 10 10 10
front
Modifications
30 SEC JUMP ROPE FREESTYLE (1 LB) JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC PLANK SIDE TOUCHES Exercise Demo PLANK Exercise Demo
30 SEC JUMP ROPE FREESTYLE (1 LB) JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC AB CRUNCHERS Exercise Demo PLANK Exercise Demo
30 SEC JUMP ROPE RUN IN PLACE (1 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC SIDE PLANK LEFT Exercise Demo
30 SEC JUMP ROPE BOXER SKIP (1 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC SIDE PLANK RIGHT Exercise Demo

Get free workouts and tutorials by
following us on social media!

DAY 4 WEEK 1
LOWER BODY
20 10 10 10
front
Modifications
30 SEC AIR SQUATS Exercise Demo
30 SEC JUMP ROPE FEET X’S (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC FRONT LUNGES Exercise Demo
30 SEC JUMP SQUATS Exercise Demo AIR SQUATS Exercise Demo
30 SEC JUMPING LUNGES Exercise Demo FRONT LUNGES Exercise Demo


DAY 5 WEEK 1
JUMP ROPE TABATA
20 10 10 10
front
Modifications
20 SEC JUMP ROPE RUN IN PLACE (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
20 SEC JUMP ROPE DOUBLE UNDERS (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
AFTER TABATA COMPLETE 100 PUSH UPS Exercise Demo

DAY 1 WEEK 2
20 10 10 10
front
Modifications
30 SEC JUMP ROPE MUMMY KICKS (1/2 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo

DAY 2 WEEK 2
UPPER BODY
20 10 10 10
front
Modifications
1 MIN JUMP ROPE RUN IN PLACE (1/2 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
1 MIN STAR PLANK Exercise Demo PLANK Exercise Demo
COMPLETE 3X TOTAL, 1 MINUTE REST BETWEEN SETS


DAY 3 WEEK 2
CORE
20 10 10 10
front
Modifications
30 SEC PLANK SIDE TOUCHES Exercise Demo PLANK Exercise Demo
30 SEC LEG RAISE (HOLD FOR 30 SEC) Exercise Demo PLANK Exercise Demo
30 SEC FLUTTER KICKS Exercise Demo PLANK Exercise Demo


DAY 4 WEEK 2
LOWER BODY
20 10 10 10
front
Modifications
30 SEC AIR SQUATS Exercise Demo FRONT LUNGES Exercise Demo
30 SEC SUMO IN & OUT SQUATS Exercise Demo FRONT LUNGES Exercise Demo
30 SEC BACK LUNGES Exercise Demo


DAY 5 WEEK 2
JUMP ROPE TABATA
20 10 10 10
front
Modifications
20 SEC JUMP ROPE HEEL TAPS (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
20 SEC JUMP ROPE TOE TAPS (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
20 SEC JUMP ROPE CRISS CROSS (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
20 SEC JUMP ROPE DIAGONAL STRADDLE (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo

DAY 1 WEEK 3
20 10 10 10
front
Modifications
30 SEC JUMP ROPE REGULAR BOUNCE (1 LB) Exercise Demo
30 SEC HIGH KNEES Exercise Demo
30 SEC STAR PLANK Exercise Demo PLANK Exercise Demo
30 SEC FEET X’S Exercise Demo

DAY 2 WEEK 3
UPPER BODY
20 10 10 10
front
Modifications
1 MIN FLUTTER KICKS Exercise Demo PLANK Exercise Demo


DAY 3 WEEK 3
CORE
20 10 10 10
front
Modifications
30 SEC JUMP ROPE FEET SIDE TO SIDE (1 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC PLANK JACKS Exercise Demo PLANK Exercise Demo
30 SEC JUMP ROPE FEET FRONT TO BACK (1 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC JUMP ROPE FEET SIDE TO SIDE (1 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC LEG RAISE (HOLD FOR 30 SEC) Exercise Demo PLANK Exercise Demo
30 SEC JUMP ROPE FEET FRONT TO BACK (1 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo


DAY 4 WEEK 3
LOWER BODY
20 10 10 10
front
Modifications
30 SEC SQUAT HOLD Exercise Demo AIR SQUATS Exercise Demo
30 SEC BOXER SKIP COOL DOWN (NO ROPE) Exercise Demo


DAY 5 WEEK 3
JUMP ROPE TABATA
20 10 10 10
front
Modifications
20 SEC JUMP ROPE RUN IN PLACE (1/4 LB) Exercise Demo
20 SEC JUMP ROPE SINGLE LEG (LEFT) (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
20 SEC JUMP ROPE SINGLE LEG (RIGHT) (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo

DAY 1 WEEK 4
20 10 10 10
front
Modifications
30 SEC BUTT KICKS Exercise Demo
30 SEC JUMP ROPE CRISS CROSS (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC JUMP ROPE CRISS CROSS RUN IN PLACE (1/4 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC 3 STEP TWIST Exercise Demo

DAY 2 WEEK 4
UPPER BODY
20 10 10 10
front
Modifications
1 MIN PLANK Exercise Demo
1 MIN JUMP ROPE HIGH KNEES (1/2 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo


DAY 3 WEEK 4
CORE
20 10 10 10
front
Modifications
30 SEC JUMP ROPE FEET SIDE TO SIDE (1/2 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC JUMP ROPE FEET FRONT TO BACK (1/2 LB) Exercise Demo JUMP ROPE REGULAR BOUNCE Exercise Demo
30 SEC AB CRUNCHERS Exercise Demo 30 SECONDS - PLANK Exercise Demo
30 SEC LEG RAISE (HOLD FOR 30 SEC) Exercise Demo 30 SECONDS - PLANK Exercise Demo
30 SEC PLANK SIDE TOUCHES Exercise Demo 30 SECONDS - PLANK Exercise Demo


DAY 4 WEEK 4
LOWER BODY
20 10 10 10
front
Modifications
30 SEC SQUAT HOLD Exercise Demo AIR SQUATS Exercise Demo
30 SEC BOXER SKIP COOL DOWN (NO ROPE) Exercise Demo


DAY 5 WEEK 4
JUMP ROPE TABATA
20 10 10 10
front
Modifications
20 SEC JUMP ROPE HIGH KNEES (1/2 LB) Exercise Demo
20 SEC JUMP ROPE BUTT KICKS (1/2 LB) Exercise Demo
20 SEC JUMP ROPE HIGH KNEES (1/2 LB) Exercise Demo


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JRD

1 If you have any chronic

⏱ 30 SECONDS EXERCISE – 10 SECONDS REST

30 SEC HIGH KNEES Exercise Demo

30 SEC SPEED SKATERS Exercise Demo

30 SEC BUTT KICKS Exercise Demo

30 SEC JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo

30 SEC JUMPING JACKS Exercise Demo

30 SEC PLANK Exercise Demo

COMPLETE 4X TOTAL, 1 MINUTE REST BETWEEN CIRCUITS

FOLLOW JUMP ROPE DUDES

⏱ 1 MIN EXERCISE – 30 SECONDS REST

1 MIN PLANK Exercise Demo

COMPLETE 3X TOTAL, 1 MINUTE REST BETWEEN CIRCUITS

FOLLOW JUMP ROPE DUDES

6 GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF

⏱ 30 SECONDS EXERCISE – 10 SECONDS REST

30 SEC PLANK SIDE TOUCHES Exercise Demo PLANK Exercise Demo

30 SEC AB CRUNCHERS Exercise Demo PLANK Exercise Demo

30 SEC SIDE PLANK LEFT Exercise Demo

30 SEC SIDE PLANK RIGHT Exercise Demo

COMPLETE 5X TOTAL, 1 MINUTE REST BETWEEN CIRCUITS

FOLLOW JUMP ROPE DUDES

7 GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF

⏱ 30 SECONDS EXERCISE – 10 SECONDS REST

30 SEC AIR SQUATS Exercise Demo

30 SEC FRONT LUNGES Exercise Demo

30 SEC JUMP SQUATS Exercise Demo AIR SQUATS Exercise Demo

30 SEC JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo

30 SEC JUMPING LUNGES Exercise Demo FRONT LUNGES Exercise Demo

COMPLETE 5X TOTAL, 1 MINUTE REST BETWEEN CIRCUITS

FOLLOW JUMP ROPE DUDES

8 GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF

⏱ 20 SECONDS EXERCISE – 10 SECONDS REST

20 SEC JUMP ROPE REGULAR BOUNCE (1/4 LB) Exercise Demo

COMPLETE 5X TOTAL, 1 MINUTE REST BETWEEN CIRCUITS

AFTER TABATA COMPLETE 100 PUSH UPS Exercise Demo

FOLLOW JUMP ROPE DUDES

⏱ 30 SECONDS EXERCISE – 10 SECONDS REST

30 SEC JUMPING JACKS Exercise Demo

30 SEC JUMPING JACKS Exercise Demo

30 SEC JUMPING JACKS Exercise Demo

30 SEC JUMPING JACKS Exercise Demo

30 SEC PLANK Exercise Demo

COMPLETE 4X TOTAL, 1 MINUTE REST BETWEEN CIRCUITS

FOLLOW JUMP ROPE DUDES

⏱ 1 MIN EXERCISE – 30 SECONDS REST

1 MIN STAR PLANK Exercise Demo PLANK Exercise Demo

COMPLETE 3X TOTAL, 1 MINUTE REST BETWEEN SETS

FOLLOW JUMP ROPE DUDES

11 GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF

⏱ 30 SECONDS EXERCISE – 10 SECONDS REST

30 SEC PLANK SIDE TOUCHES Exercise Demo PLANK Exercise Demo

30 SEC AB CRUNCHERS Exercise Demo PLANK Exercise Demo

30 SEC FLUTTER KICKS Exercise Demo PLANK Exercise Demo

COMPLETE 5X TOTAL, 1 MINUTE REST BETWEEN CIRCUITS

FOLLOW JUMP ROPE DUDES

12 GRAB OUR RECOMMENDED JUMP ROPE FOR 10% OFF