Jump Rope + Dumbbell

start sculpting your brand new body today

About The Program

The JRD Jump Rope + Dumbbell Workout Program is for anyone who wants to decrease body fat, create new, lean muscle mass, and sculpt an absolutely brand new body. This is the most transformational JRD workout ever!

90 Days

5 Days a Week

30 Minutes a Day

The effective combo of jump rope + light dumbbell exercises is your way to incinerate body fat and build lean muscle. Build strength, boost endurance, and create a leaner, more sculpted body!


The effective combination of jump rope + dumbbell exercises not only torches body fat but sculpts and tones every muscle group, giving you a comprehensive total body transformation.


By challenging various muscle groups, dumbbells promote lean muscle development, definition and metabolism. Enhance muscle definition, boost your metabolism, and achieve a lean, cut physique. 


Jump rope is a highly effective calorie-burning powerhouse. Engage major muscle groups, torch calories during and after workouts, and elevate your metabolic rate to reduce body fat and cultivate a leaner, more sculpted physique.


Every “follow-along” workout is led by Jump Rope Dude Dan Witmer. Just get in the zone, press play, and follow along! Dan motivates and coaches you through every workout, ensuring you’re giving it your all!


Welcome to the greatest jump rope fitness community in the world! Join us for daily support, dedicated coaching, and interact with JRD Athletes all over the world living the “Do The Thing” lifestyle!


The JRD Jump Rope + Dumbbell Workout Program is accessible on iOS, Android, MACs, PCs, laptops and tablets at JumpRopeDudes.tv!

Frequently Asked Questions

The JRD Jump Rope + Dumbbells 90-Day Workout Program is available exclusively inside the JRD app, the official jump rope workout streaming app of Jump Rope Dudes.

The workout program is available via our affordable app membership options (giving you access to all JRD workout programs and related content), or as a one-time purchase for a single amount (workouts purchased using the single amount option are still accessed via the JRD app, but only purchased workouts will be accessible).

The app is available online at jumpropedudes.tv, and in the Apple and Play stores.

Memberships are available on a monthly and annual basis. Both include a 14-day free trial and you can cancel any time.

The JRD Jump Rope + Dumbbells 90-Day Workout Program is only accessible inside the JRD app. Simply sign into your account at jumpropedudes.tv or download the iOS or Android apps in their respective app stores.

All Jump Rope Dudes workout programs, daily workouts, live streams, and member community are available to JRD app members.

JRD Athletes who choose one of our affordable recurring membership options have access to all workout programs, including JRD Jump Rope + Dumbbells, JRD Max, JRD90, Shredded Ninja, Swole Samurai, JRD Nutrition System, all daily workouts, live coaching streams, and the JRD Community!

JRD Athletes who have chosen the one-time, single-price workout purchase option also access their workout via the JRD app, but only have access to the workouts they have purchased.

Recurring monthly and annual memberships are available. Each membership includes a 14-day free trial.

JRD Jump Rope + Dumbbells will work for anybody who is willing to put the work in. It’s that simple.

We’ve had clients of all shapes and sizes give their all to our programs, and get it all back in terms of both their mental and physical transformation.

When you’re ready to start burning fat, losing weight, and getting lean, this program is powerful enough to make it happen.

All you need are 2 dumbbells that are of a weight you can complete approximately 10 reps with consistently. But, anything will work, even canned goods, filled water bottles, books, ankle/wrist weights, or resistance bands.

A weighted jump rope is ideal for exercise. Weighted ropes create more resistance resulting in greater muscle engagement and a higher caloric burn during your workouts compared to light ropes. Check out the “Jump Ropes” section of our website for more details.


Experience the ultimate JRD workout for transformative fitness. Sculpt your physique and effectively melt away body fat while sculpting lean, cut muscle.