WEEK 1 WORKOUTS
JUMP ROPE KETTLEBELL CHALLENGE
Focus: Endurance + Core WEEK 1 | DAY 01
Workout Protocol Estimated Completion Time Recommended Sets
Jump Rope Circuits 10 - 15 minutes Get Lean Set / Plus Set
Objective: Choose the workout block below that fits your fitness level, set your timer appropriately, and
mark your completion in the results tab below.
Notes:
Take breaks as needed, but the timer keeps going until the time is up. Make sure you focus on good
quality reps for each exercise.
BEGINNER BLOCK ADVANCED BLOCK
Use 1/4 LB Rope Use 1/4 LB Rope
Repeat 5 times: Repeat 5 times:
30 seconds of kettlebell deadlifts 15 seconds of kettlebell swings
30 seconds of extended planks 60 seconds of extended planks
60 seconds of freestyle jumps 90 seconds of freestyle jumps
RESULTS
Beginner Advanced Result: _________________________________
CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 1
Focus: Endurance + Strength WEEK 1 | DAY 02
Workout Protocol Estimated Completion Time Recommended Sets
Jump Rope Rounds 18 - 20 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 the time is up. Beginners can modify push-ups as
needed.
BEGINNER BLOCK A BEGINNER BLOCK B BEGINNER BLOCK C
Use 1/4 LB Rope Switch to 1/2 LB rope Switch to 1/4 LB rope
Timer: 3 minutes Timer: 4 minutes Timer: 5 minutes
5 kettlebell swings 5 kettlebell deadlifts 10 kettlebell halos (5 each side)
30 mountain climbers 5 push-ups 30 mountain climbers
50 freestyle jumps 50 freestyle jumps 50 freestyle jumps
Rest 3 minutes – move to Block B Rest 3 minutes – move to Block C
ADVANCED BLOCK A ADVANCED BLOCK B ADVANCED BLOCK C
Use 1/4 LB Rope Switch to 1/2 LB rope Switch to 1 LB rope
Timer: 4 minutes Timer: 5 minutes Timer: 6 minutes
5 kettlebell swings 5 kettlebell squats 10 kettlebell halos (5 each side)
50 mountain climbers 10 push-ups 50 mountain climbers
100 freestyle jumps 100 freestyle jumps 100 freestyle jumps
Rest 2 minutes – move to Block B Rest 2 minutes – move to Block C
RESULTS
Beginner Advanced Result: _________________________________
CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 2
Focus: Fat Loss WEEK 1 | DAY 03
Workout Protocol Estimated Completion Time Recommended Sets
Jump Rope Tabata 20 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:
kettlebell squat hold kettlebell squats
- 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: _________________________________
CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL 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:
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:
- Start-stop (parked) kettlebell swings: - Start-stop (parked) kettlebell swings:
1-2-3-4-5 1-2-3-4-5
- Basic jumps: 50 between rounds - Basic jumps: 75 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: _________________________________
CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL 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 JUMP ROPE KETTLEBELL 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 40 alternate foot jumps
50 basic jumps
5 drop squats 5 kettlebell presses kettlebell squat hold rest
5 kettlebell squats Rest remainder of round of minute
Rest remainder of round
Rest remainder of round 60 alt foot jumps 50 basic jumps
60 basic jumps 5 drop squats… 5 kettlebell presses…
5 kettlebell squats Rest remainder of round Rest remainder of round
Repeat rounds, increasing Repeat rounds, increasing
Rest remainder of round
jumps by 10 each time jumps by 10 each time
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 50 basic jumps
60 basic jumps
10 drop squats 5 kettlebell presses Squat hold rest of minute
5 kettlebell squats Rest remainder of round Rest remainder of round
Rest remainder of round 70 alt foot jumps… 60 alt foot jumps…
70 basic jumps 10 drop squats 5 kettlebell presses
5 kettlebell squats Rest remainder of round Rest remainder of round
Rest remainder of round Repeat rounds, increasing Repeat rounds, increasing
Repeat rounds, increasing jumps by 10 each time jumps by 10 each time
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
RESULTS
Beginner Advanced Result: _________________________________
CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 6
Focus: Endurance + Strength WEEK 1 | DAY 07
Workout Protocol Estimated Completion Time Recommended Sets
Jump Rope Rounds 20 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
Use 1/4 LB Rope Switch to 1/2 LB rope
Timer: 7 minutes Timer: 7 minutes
10 kettlebell swings 5 kettlebell deadlifts
5 kettlebell presses 10 kettlebell halos (5 each side)
50 alternate foot jumps 50 freestyle jumps
Rest 3 minutes – move to Block B
ADVANCED BLOCK A ADVANCED BLOCK B
Use 1/4 LB Rope Switch to 1/2 LB rope
Timer: 8 minutes Timer: 10 minutes
10 kettlebell swings 5 kettlebell swings
10 kettlebell presses 10 kettlebell halos (5 each
100 freestyle jumps side)
100 freestyle jumps
Rest 2 minutes – move to Block B
RESULTS
Beginner Advanced Result: _________________________________
CROSSROPE | 30 DAY JUMP ROPE KETTLEBELL CHALLENGE | Page 7
