jump rope bootcamp workouts

  • Welcome
  • day 1
  • day 2
  • Day 3
  • Day 4
  • day 5
  • DAY 6
  • day 7
  • day 8
  • day 9
  • day 10


Welcome to the 10 Day Get-Ready-for-Spring Jump Rope Bootcamp!

We hope that you're as excited to get started as we are. We've got 10 days of intense workouts lined up for you. Please take a second to read through the important notes for success below to make sure you're getting the most out of this challenge.

Important Notes for Success:

Make use of your resources: if you haven't already, make sure to download and make use of the accountability chart we've put together for you - download it here.

Join the community: if you're not part of our online community, you're really missing out! We've got over 3,500 amazing jumpers in there who can help keep you accountable. Join us here.

​Warm-​up: always take 2-3 minutes to warm up with your jump rope before each workout. Go through a few dynamic exercises to get your joints prepped for action!

​Stretch often: make sure to stretch out your major muscle groups after each and every workout. Some of the most important muscle groups to stretch are your calves, hamstrings, glutes, quads, lower back, and chest muscles.

​Stay hydrated: make sure you're taking in plenty of water throughout the bootcamp. You want to keep yourself hydrated each and every day!

Get rest: make sure you're getting plenty of rest each night so your body can recuperate properly from the intense workouts.​

Don't get frustrated: mistakes and trip-ups are common when it comes to jumping rope. But you can't let it discourage you. If you make mistakes throughout your workout, just keep going!

Pro tip: incorporate the jump rope into your warm-up and use it as an opportunity to work on your jump rope technique. Refer to our jump rope guide for more.

Walk often: if you can, try to incorporate walking into your daily routine to maximize your fat loss results and boost recovery time.​

​Challenge yourself: strive to push yourself a little bit past your comfort level each and every day, but always listen to your body. Use the modifications provided to adjust the workouts to fit your current fitness level.

Pro-tip: if you have access to heavy ropes, use them throughout this challenge. They will help you get more out of each and every workout you do. If you don't have a set yet, get your Crossrope set here.

Go at your own pace: if you need to take a couple of extra days off here and there to recover and recuperate from some of the difficult workouts, please do so. It's more important that you complete the bootcamp at your own pace than to force things and quit (or, worse, get injured).

​Have fun: if you're not having fun, what's the point? Enjoy yourself over these next 30 days because the journey matters more than the finish line.

- Dave Hunt & Serge Popovic

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Disclaimer: the challenge workouts presented as part of the Crossrope Bootcamp are for informational purposes only. Please read our full disclaimer.

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