MONDAY 3 TUESDAY 4 WEDNESDAY 5 THURSDAY 6 FRIDAY 7 SATURDAY 8 SUNDAY 9

Legs & glutes (4 HIIT (4 sets) Upper Body (4 HIIT (4 sets) Abs (4 sets) REST Legs & glutes (5
sets) sets) sets)
Day 02 – Jump Day 04 – Jump Day 05 – Active Day 06 – Jump
Day 01 – Jump Max Rounds Day 03 – Jump Rope Ladder (3 Rest/Yoga Rope Minute Day 07 – Jump
Rope Circuits (advanced) Rope Tabata (21 ladders) (beginner) Rope Circuits
(advanced) minutes) (beginner)
MONDAY 10 TUESDAY 11 WEDNESDAY 12 THURSDAY 13 FRIDAY 14 SATURDAY 15 SUNDAY 16
HIIT (4 sets) Upper Body (5 HIIT (5 sets) Abs (5 sets) REST Legs & glutes (6 HIIT (6 sets)
sets) sets)
Day 08 – Jump Day 10 – Active Day 11 – Jump Day 12 – Jump Day 14 – Jump
Rope Max Day 09 – Jump Rest/Yoga Rope Ladder (3 Rope Minute Day 13 – Jump Rope Max
Rounds Rope Tabata ladders) (beginner) Rope Circuits Rounds
(advanced) (advanced) (advanced) (beginner)

MONDAY 17 TUESDAY 18 WEDNESDAY 19 THURSDAY 19 FRIDAY 20 SATURDAY 21 SUNDAY 22

Upper Body (6 REST HIIT (6 sets) Abs (6 sets) REST Legs & glutes (6 HIIT (6 sets)
sets) sets)
Day 16 – Jump Day 17 – Jump Day 18 – Jump Day 19 – Jump Day 21 – Jump
Day 15 – Active Rope Combo Rope Ladder Rope Minute Rope Circuits Day 20 – Active Max Rounds
Rest/Yoga Tabata (advanced) (advanced) (advanced) Rest/ Yoga (advanced)
(advanced)
MONDAY 23 TUESDAY 24 WEDNESDAY 25 THURSDAY 26 FRIDAY 27 SATURDAY 28 SUNDAY 29
Upper Body (6 HIIT (6 sets) Abs (6 sets) REST
sets)
Day 23 – Jump Day 24 – Jump Day 25 – Active Day 26 – Active Day 27 – Jump Day 28 (?)
Day 22 – Jump Rope Ladder (3 Rope Minute Rest/ Yoga Rest/Yoga Rope Circuits
Rope Combo ladders) (advanced) (advanced)
Tabata
(advanced)