The Road To 2018
The goal of this workout is to hit 2018 jump rope reps. To modify this workout shoot for half of that, 1009 reps. Every time you miss you will perform 10 reps of each exercise below. After you complete 10 reps of each exercise, go back to jumping rope again picking up where you left off (i.e. if you had your first miss jumping rope at 63 reps, you would perform 10 reps of all the exercises below, and then start doing jumping rope again counting 64, 65, and so on….). You are done with the workout when you complete 2018 reps or the modified 1009 reps. If there is a right and left side, perform 10 reps right and 10 reps left.
2018 Jump Rope Reps
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Just get after it…
DROP STEP SQUAT
Drop step and squat down with hips symmetric between feet.
LUNGE STANCE FORWARD CHOP
Holding a lunge stance chop your arms forward from hip to shoulder.
SIDE BRIDGE ROW
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
HIGH PLANK KNEE TO ELBOW
Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.