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How To Successfully Complete The Workout Program

(:05) What do you do if you don’t have the weighted jump ropes? 

 

Although you do not need a gym to complete this program there are a few things that will help you get the most out of the program…

The workouts require that you have a ¼ lb, ½ lb, 1 lb and 2 lb jump rope.

We have linked our favorite of each below if you don’t yet have one.

-Grab the Get Strong set by Crossrope Here.

-Grab the 1/4 lb and 1/2 lb Ropes Here (CrossRope Get Lean Set).

-Grab the 1/4 lb, 1/2 lb, 1 lb, and 2 lb Ropes Here (CrossRope Get Fit Set).

-Disclaimer: If you only have a regular jump rope you can still do this program, but to get maximum results you want maximum resistance on your body which is why we recommend the weighted ropes. Additionally, these are only the heavy ropes WE recommend. Any heavy rope will be sufficient for completing this program!

(:22) What if I need to rest longer than the given rest period?

(:33) What if I can’t complete a given exercise set?

(:44) What if I can’t do a specific exercise?

(1:07) What if I need a day off?

(1:26) What should I do for recovery?

(1:40) What should I do for nutrition?

-Grab Our Nutrition System Here

(1:54) Why are my shoulders burning?

(2:08) What if I don’t have a pull-up bar?

-Site for Finding Parks To Do Pull-ups.

(2:22) How can I make my workouts more fun?

-High Intensity Jump Rope Music Playlist.

Staying Accountable

It takes at least 66 days to create a habit, so the power of accountability and community will be super helpful in keeping you on track…

We recommend joining the Coaching and Accountability Forum - posting your main goal and working towards it with the community’s support.

There is strength in numbers, so make the community members your family and treat them like that. Go introduce yourself and your goal!

What Equipment Will You Need?

Although you do not need a gym to complete this program that are a few things that will help you get the most out of the program…

The workouts require that you have a ¼ lb, ½ lb, 1 lb and 2 lb jump rope.

We have linked our favorite of each below if you don’t yet have one.

-Grab the Get Strong set by Crossrope Here.

-Grab the 1/4 lb and 1/2 lb Jump Ropes Here (CrossRope Get Lean Set).

-Grab the 1/4 lb, 1/2 lb, 1 lb, 2lb Jump Ropes Here (CrossRope Get Fit Set).

If you only have a regular jump rope you can still do this program, but to get maximum results you want maximum resistance on your body which is why we recommend the weighted ropes.

A few days a week you will be required to do pull ups. We have attached a link to a directory of local parks with pull up bars throughout the US. That’s it. Get your ropes. Find a pull up bar. Do the thing.

-Find A Park To Do Pullups

-Grab our recommended Pull Up Bar Here.

How To Hold A Heavy Jump Rope

In this video, we will be discussing how to properly hold a heavy jump rope so you can get the most work out of your muscles without feeling the pain in your hands and wrists! If you have any questions please post them in the Coaching and Accountability Forum!

Strength Test

1. Of each of the exercises mention, see how many times (reps) you can do of each. Some are seeing how many in one minute and some are as many as you can complete.

  • Pushups (how many in 1 minute)
  • ½ lb heavy rope (as long as you can)
  • Air squats (how many in 1 minute)
  • 1 lb heavy rope (as long as you can)
  • Pullups (how many in 1 minute)
  • Plank (as long as you can)

2. Record your #'s in a "notes" sheet on your phone or somewhere you can easily access them.

3. At the beginning of each month you are going to re-test each exercise to show your progress.

4. The point is to see how far you have progressed at the end of 12 weeks.

Recovering From Your Workouts

Proper rest and recovery is imperative to get the most out of this program.

Here are some tips to make sure you recover properly and get optimal results.

1. Nutrition. You need to be eating the right amount of food to get results. If you are under eating or not eating the right macros (carbs, fat and protein) it will be more difficult to see results. We linked our nutrition system below to help you out with this if you need it. 

    -Grab Our Nutrition System Here.

2. Sleep. Find out how much you need and get it. Somewhere between 6-8 hours is recommended but get as much as you need to feel energized for your workouts and day.

3. Do the day 6 recovery session - it’s just as important as every other workout we have assigned.

4. Take day 7 off our give your body love. Get a massage, roll out your muscles, take ice baths, cryotherapy, meditate on muscle recovery and in general just take it easy.

5. That’s it - prioritize your recovery and you will stay healthy