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Jump Rope Workout Programwww.FighterAbs.com1
Jump Rope Workout ProgramDisclaimerThe information provided in this workout program is foreducational purposes only. The author is not a doctor and thisinformation shouldn’t be taken as medical advice. You shouldget a physicians approval before attempting any of theinformation in this program. This program is designed forhealthy adults of 18 years and older. If you have any existinginjuries, conditions or health issues, please seek yourphysician’s approval before attempting any type of informationin this program. The author is not liable or responsible for anydamages, resulting from the use of this program. The useracknowledges any risk of injury, caused or alleged, with the useof this information. If your physician advises to not use theinformation provided in the program, please abide by thoseorders.All rights reserved. No part of this publication may bereproduced, transcribed, transmitted, or translated in anylanguage, without the written permission and signature of theauthor.www.FighterAbs.com2
Jump Rope Workout ProgramWelcomeWelcome to the Jump Rope Workout Program. If you are newto using a jump rope, I would recommend practicing firstbefore attempting these workouts or you can substitute theskipping exercises by running in place and you can also useother bodyweight exercises like jumping jacks, etc. Once youget better at using the jump rope then you are going to lovethese workouts. These workouts will get your heart rate higherthan anything you’ve used in the past. Practice your skippingand enjoy the workouts.Here are some tips before starting: If anything hurts while performing an exercise, stop doingit immediately. If you need any exercise alternatives, feelfree to email me at contact@andrewraposo.com If you aren’t sure on how to perform an exercise, be sureto get instruction from a certified personal trainer. Make sure to perform one of the Mobility Warm Uproutines that I present in my “Get Mobility Like A Fighter”videos before starting any of the workouts in theprogram. If you are just starting out and you’re choosing which dayyou are going to perform a workout, make sure there is aday of rest between workout days.For Example:Monday – WorkoutTuesday – RestWednesday – Workoutwww.FighterAbs.com3
Jump Rope Workout ProgramThursday – RestFriday – WorkoutSaturday – RestSunday – Rest Make sure you are being active during your rest days. Gofor a long walk, bike ride, play a sport, etc. Cool down appropriately after completing a workout byfoam rolling or stretching.How To Incorporate These Workouts Into An ExistingProgramThere are many ways you can put these workouts intoyour program. You can use the jump rope workouts toreplace a cardio/conditioning day or add in the “abfocused” jump rope workouts and use those as an abtraining circuit into your routine. Which makes a good fitat the end of a routine you are currently following.If you are following a strength routine, you can put theseworkouts on a “conditioning day” or you can use them asan intense finisher after your main strength exercises.This will help accelerate fat loss like nothing else.If you have a specific program you are following orcurrently competing in a sport and you want to better fitthis into your routine then shoot me an email atcontact@andrewraposo.com Make sure you provide yourworkout schedule in detail so I can give you the bestresults.To your success,-Andrew Raposo, CPTwww.FighterAbs.com4
Jump Rope Workout ProgramP.S. If you would like the most cutting edge and up to dateinformation on getting the best set of ripped abs possible,follow me on some of my other sites to keep kTwitterInstagramwww.FighterAbs.com5
Jump Rope Workout ProgramWorkout #1 – Jump Rope Conditioning101A1 – Regular Skip (Easy Pace) – 30 SecA2 – Running In Place, High Knees (Fast Pace) – 30 SecA3 – Close Grip Push Ups – 30 SecA4 – Running In Place, High Knees (Fast Pace) – 30 SecA5 – Jumping Lunges – 30 SecA6 – Running In Place, High Knees (Fast Pace) – 30 SecA7 – Burpees – 30 SecRest 1 MinRepeat this circuit for a total of 3 Rounds. Rest asneeded during the workout.www.FighterAbs.com6
Jump Rope Workout ProgramWorkout #2 – Jump Rope For RippedAbsA1 – Running In Place, High Knees (Fast Pace) – 45 SecA2 – Mountain Climbers – 30 SecA3 – Saw Plank – 15 SecA4 – Running In Place, High Knees (Fast Pace) – 45 SecA5 – Cross Body Mountain Climbers – 30 SecA6 – Box Plank – 15 SecRest 30 SecRepeat this circuit for a total of 5 Rounds. Rest asneeded during the workout.www.FighterAbs.com7
Jump Rope Workout ProgramWorkout #3 – Jump Rope TabataA1 – Double Under Skip (Fast Pace) – 20 SecA2 – Regular Skip (Easy Pace) – 10 SecA3 – Double Under Skip (Fast Pace) – 20 SecA4 – Regular Skip (Easy Pace) – 10 SecA5 – Double Under Skip (Fast Pace) – 20 SecA6 – Regular Skip (Easy Pace) – 10 SecA7 – Double Under Skip (Fast Pace) – 20 SecA8 – Regular Skip (Easy Pace) – 10 SecA9 – Double Under Skip (Fast Pace) – 20 SecA10 – Regular Skip (Easy Pace) – 10 SecA11 – Double Under Skip (Fast Pace) – 20 SecA12 – Regular Skip (Easy Pace) – 10 SecA13 – Double Under Skip (Fast Pace) – 20 SecA14 – Regular Skip (Easy Pace) – 10 SecA15 – Double Under Skip (Fast Pace) – 20 SecA16 – Regular Skip (Easy Pace) – 10 SecRepeat this circuit for a total of 3 Rounds. Rest asneeded during the workout. If you cannot performdouble unders, then replace that with a fast pace skip.www.FighterAbs.com8
Jump Rope Workout ProgramWorkout #4 – Jump Rope FighterCountdownPerform each exercise for a set of 10 reps, the next setwill be 9 reps, and the next set will be 8 reps, all the wayto 1 rep.A1 – Burpees – 10 Reps 1 RepA2 – Saw Plank – 10 Reps 1 RepA3 – Running In Place, High Knees (Fast Pace) – 30 SecPerform the third skipping exercise right after the first2 exercises for every round.Rest as needed during the workout.www.FighterAbs.com9
Jump Rope Workout ProgramWorkout #5 – Jump Rope AMRAPA1 – Double Under Skip – 10 Reps (10 Skips)A2 – Plank Side Touches – 10 Reps Each SideA3 – Regular Skip – 20 Reps (20 Skips)A4 – Mountain Climbers – 20 Reps Each SideRepeat this circuit for as many rounds as possible in 10minutes.Rest as needed during the workout.www.FighterAbs.com10
Jump Rope Workout Program www.FighterAbs.com 6 Workout #1 – Jump Rope Conditioning 101 A1 – Regular Skip (Easy Pace) – 30 Sec A2 – Running In Place, High Kne
