30 Days of Jump Rope Workouts

30 DAYS OF JUMP ROPE WORKOUTS

Complete 1 workout per day, 5 days a week, for 1 month.

WEEK 1 WORKOUTS

Week 1 - Workout 1

3 ROUNDS OF

1 Minute Jump Rope
20 Seconds Alt Dumbbell Snatches
1 Minute Jump Rope
20 Seconds Alt Dumbbell Forward Lunges
1 Minute Jump Rope
20 Seconds Dumbbell Push Ups
Rest 1 Minute

Week 1 - Workout 2

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Kettlebell Swings
1 Minute Jump Rope
30 Seconds Kettlebell Goblet Squats
1 Minute Jump Rope
30 Seconds Kettlebell Push Ups
Rest 1 Minute

Week 1 - Workout 3

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Alternating Dumbbell Shoulder Press
1 Minute Jump Rope
30 Seconds Alternating Dumbbell Bent Over Rows
1 Minute Jump Rope
30 Seconds Dumbbell Burpees
Rest 1 Minute

Week 1 - Workout 4

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds 1-1-2 Dumbbell Hammer Curls
1 Minute Jump Rope
30 Seconds Dumbbell Thrusters
1 Minute Jump Rope
30 Seconds Dumbbell Deadlifts
Rest 1 Minute

Week 1 - Workout 5

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Cross Jacks
1 Minute Jump Rope
30 Seconds Jump Squats
1 Minute Jump Rope
30 Seconds Plyo Lunges
Rest 1 Minute

WEEK 2 WORKOUTS

Week 2 - Workout 1

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Dumbbell Devil Press
1 Minute Jump Rope
30 Seconds Dumbbell Front & Side Raises
1 Minute Jump Rope
30 Seconds Mountain Climbers
Rest 1 Minute

Week 2 - Workout 2

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Dumbbell Renegade Rows
1 Minute Jump Rope
30 Seconds Dumbbell Goblet Squats
1 Minute Jump Rope
30 Seconds Burpees
Rest 1 Minute

Week 2 - Workout 3

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Dumbbell Hang Cleans
1 Minute Jump Rope
30 Seconds Dumbbell Push Press
1 Minute Jump Rope
30 Seconds Dumbbell Front Squats
Rest 1 Minute

Week 2 - Workout 4

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Alternating Dumbbell Snatch Lunges
1 Minute Jump Rope
30 Seconds Push Ups
1 Minute Jump Rope
30 Seconds V-Ups
Rest 1 Minute

Week 2 - Workout 5

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Dumbbell Curl to Shoulder Press
1 Minute Jump Rope
30 Seconds Dumbbell Burpee Deadlifts
1 Minute Jump Rope
30 Seconds Dumbbell Alternating Dumbbell Lunges
Rest 1 Minute

WEEK 3 WORKOUTS

Week 3 - Workout 1

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Overhead Dumbbell Lunges (Right)
1 Minute Jump Rope
30 Seconds Overhead Dumbbell Lunges (Left)
1 Minute Jump Rope
30 Seconds Alternating Dumbbell Clean & Press
Rest 1 Minute

Week 3 - Workout 2

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Dumbbell Deadlifts
1 Minute Jump Rope
30 Seconds Dumbbell Shoulder Press
1 Minute Jump Rope
30 Seconds Close Grip Dumbbell Floor Press
Rest 1 Minute

Week 3 - Workout 3

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Alt Single Arm Kettlebell Swings
1 Minute Jump Rope
30 Seconds Lateral Kettlebell Burpees
1 Minute Jump Rope
30 Seconds Kettlebell Russian Twists
Rest 1 Minute

Week 3 - Workout 4

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Dumbbell Renegade Rows
1 Minute Jump Rope
30 Seconds Alt. Single Dumbbell Step Ups
1 Minute Jump Rope
30 Seconds V-Ups
Rest 1 Minute

Week 3 - Workout 5

3 ROUNDS OF

1 Minute Jump Rope
30 Seconds Burpee Pull Ups
1 Minute Jump Rope
30 Seconds Alt Dumbbell Shoulder Press
1 Minute Jump Rope
30 Seconds Dumbbell Reverse Lunges
Rest 1 Minute

WEEK 4 WORKOUTS

Week 4 - Workout 1

4 ROUNDS OF

1 Minute Jump Rope
30 Seconds Dumbbell Cleans
1 Minute Jump Rope
30 Seconds Bicycle Crunches
1 Minute Jump Rope
30 Seconds Alt Dumbbell Step Ups
Rest 1 Minute

Week 4 - Workout 2

5 MINUTE AMRAP X3

100 Single Unders or 50 Double Unders
10 Dumbbell Renegade Rows
8 Box Jumps
6 Pull-Ups

Rest 1 Minute after each AMRAP
Complete 3 Rounds

Week 4 - Workout 3

3 ROUNDS OF

2 Minutes Jump Rope
30 Seconds Dumbbell Hang Snatches (R)
2 Minutes Jump Rope
30 Seconds Dumbbell Hang Snatches (L)
2 Minutes Jump Rope
30 Seconds Dumbbell Burpees
Rest 1 Minute

Week 4 - Workout 4

5 MINUTE AMRAP X3

100 Single Unders or 50 Double Unders
15 Dumbbell Incline Bench Press
10 Dumbbell Stiff Leg Deadlifts
15 Dumbbell Push Ups
10 Dumbbell Alternating Lunges

Rest 1 Minute after each AMRAP
Complete 3 Rounds

Week 4 - Workout 5

4 ROUNDS OF

1 Minute Jump Rope
30 Seconds Dumbbell Push Press
1 Minute Jump Rope
30 Seconds Dumbbell Bent Over Rows
1 Minute Jump Rope
30 Seconds Air Squats
Rest 1 Minute