The Road To 2019

In this workout, your goal is to get 2,019 jumps of jump rope. To modify, pick either 1,500 or 1,000 reps of jump rope to complete. If you don’t have a jump rope perform line hops instead. Anytime you miss, you must complete one exercise below before you resume counting your jumps. Continue to cycle through the exercises as many times as it takes to reach your jump rope goal. If there is a right and a left side, complete half the reps on the right and half of the reps on the left.

Total Reps Workout- Jump rope

1- squat and overhead press (20)

2- crossover forward press (12each)

3- drop step lunge (10each)

4- T,Y,I (10each)

5- 1 leg deadlift (15each)

6- side plank leg lifts (15each)

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01- 20reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

02- 12reps ea

CROSSOVER FORWARD PRESS

TIPS:

Punch your weights forward crossing midline of the body. Allows hips and torso to rotate with each forward punch.

03- 12reps ea

DROP STEP LUNGE

TIPS:

Open the hips with a drop step and lunge toward the back leg.

04- 10reps ea

T-Y-I

TIPS:

Laying face down, lift your arms up in a T, then a Y, and then an I.

05- 15reps ea

1 LEG DEADLIFT

TIPS:

Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.

06- 15reps ea

SIDE PLANK LEG LIFTS

TIPS:

Hold your body straight as a board and lift your top leg up and down. To modify… don’t lift your legs.