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12 Week Getting Lean Workout Plan Phase 2

The document provides details of a 7-week workout program that focuses on jump rope and bodyweight exercises. It includes the warm-up and main workout for each day of weeks 5-7, which consist of circuits combining various jump rope moves and bodyweight exercises like pushups, squats, and planks. Modifications are provided for beginners or those needing easier versions of exercises.

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prijain29
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© © All Rights Reserved
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69 views20 pages

12 Week Getting Lean Workout Plan Phase 2

The document provides details of a 7-week workout program that focuses on jump rope and bodyweight exercises. It includes the warm-up and main workout for each day of weeks 5-7, which consist of circuits combining various jump rope moves and bodyweight exercises like pushups, squats, and planks. Modifications are provided for beginners or those needing easier versions of exercises.

Uploaded by

prijain29
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Getting Lean While Living An Awesome Life Course

Jump Rope. Have Fun. Look Awesome.

Week 5: Day 1
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Jump rope - regular bounce
30 seconds - Regular Push ups (Modification: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Tricep Push ups (Modification: Knee push ups)
30 seconds - Jump rope - run in place
30 seconds - Hand over hand push ups (Modification: Knee
push ups)
30 seconds - Jump rope - run in place
30 seconds - Tricep Push ups (Modification: Knee push ups)
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 5: Day 2
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - fast skip
30 seconds - Jump rope - run in place
30 seconds - Diagonal Straddle
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - fast skip
30 seconds - Jump rope - run in place
30 seconds - Diagonal Straddle
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 5: Day 3
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Air squats
30 seconds - Leap frogs
30 seconds - Star jumps
30 seconds - Jump rope - regular bounce
30 seconds - Air squats
30 seconds - Leap frogs
30 seconds - Star jumps
30 seconds - Jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 5: Day 4
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Jump rope - run in place
30 seconds - Jump rope - feet x's
30 seconds - Jump rope - single leg
30 seconds - Feet front to back
30 seconds - Jump rope - run in place
30 seconds - Jump rope - feet x's
30 seconds - Jump rope - single leg
30 seconds - Feet front to back
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 5: Day 5
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Jump rope - front straddle
5 Wide grip pull ups (Modification: pull up negatives)
30 seconds - Jump rope - Diagonal straddle
5 Chin ups (Modification: chin up negatives)
30 seconds - Jump rope - front straddle
30 seconds - Inverted row
30 seconds - Jump rope - front straddle
5 Wide grip pull ups (Modification: pull up negatives)
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 6: Day 1
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Plank up downs
30 seconds - Jump rope - run in place
30 seconds - Decline Push ups (Modification: Knee push ups)
30 seconds - Jump rope - feet x's
30 seconds - Regular push ups (Modification: Knee push ups)
30 seconds - Plank up downs
30 seconds - Jump rope - run in place
30 seconds - Decline Push ups (Modification: Knee push ups)
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 6: Day 2
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Jump rope - fast skip
30 seconds - Jump rope - heel taps
30 seconds - Jump rope - double unders
30 seconds - 3 step twist
30 seconds - Jump rope - fast skip
30 seconds - Jump rope - heel taps
30 seconds - Jump rope - double unders
30 seconds - 3 step twist
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 6: Day 3
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Squat pulse
30 seconds - Tuck jumps
30 seconds - Squat hold
30 seconds - Jump rope - high knees
30 seconds - Squat pulse
30 seconds - Tuck jumps
30 seconds - Squat hold
30 seconds - Jump rope - high knees
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 6: Day 4
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - single leg
30 seconds - Jump rope - toe taps
30 seconds - Butt kicks
30 seconds - Jump rope - regular bounce
30 seconds - Jump rope - single leg
30 seconds - Jump rope - toe taps
30 seconds - Butt kicks
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 6: Day 5
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


5 Pull ups (Modification: pull up negatives)
30 seconds - Jump rope - fast skip
5 chin ups (Modification: chin up negatives)
30 seconds - Jump rope - run in place
5 Pull ups (Modification: pull up negatives)
30 seconds - Jump rope - fast skip
5 chin ups (Modification: chin up negatives)
30 seconds - Jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 7: Day 1
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Regular push ups (Modifcation: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Dips (Modifcation: Knee push ups)
30 seconds - Jump rope - Double unders
30 seconds - Decline Push ups (Modifcation: Knee push ups)
30 seconds - Jump rope - regular bounce
30 seconds - Dips (Modifcation: Knee push ups)
30 seconds - Jump rope - Double unders
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 7: Day 2
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - jump rope - regular bounce clock
30 seconds - jump rope - run in place clock
30 seconds - jump rope - Diagonal straddle
30 seconds - feet x's
30 seconds - jump rope - regular bounce clock
30 seconds - jump rope - run in place clock
30 seconds - jump rope - Diagonal straddle
30 seconds - feet x's
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 7: Day 3
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Squat w/ calf raise
30 seconds - Step up to balance
30 seconds - Star jumps
30 seconds - jump rope - run in place
30 seconds - Squat w/ calf raise
30 seconds - Step up to balance
30 seconds - Mt. Climbers
30 seconds - jump rope - run in place
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 7: Day 4
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - jump rope - regular bounce slow fast
30 seconds - jump rope - mummy kicks
30 seconds - jump rope - running man
30 seconds - Burpees
30 seconds - jump rope - regular bounce slow fast
30 seconds - jump rope - mummy kicks
30 seconds - jump rope - running man
30 seconds - Burpees
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 7: Day 5
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


5 wide grip pull ups (Modifcation: pull up negatives)
30 seconds - jump rope - boxer skip
5 inverted rows
30 seconds - jump rope - boxer skip
5 close grip chin ups
30 seconds - jump rope - boxer skip
30 seconds - double plank jacks
30 seconds - ab crunches with twist
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 8: Day 1
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - Single leg push ups
30 seconds - jump rope - fast skip
30 seconds - Diamond push ups
30 seconds - jump rope front straddle
30 seconds - Single leg push ups
30 seconds - jump rope - fast skip
30 seconds - Diamond push ups
30 seconds - jump rope front straddle
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 8: Day 2
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - jump rope feet x's
30 seconds - jump rope double unders
30 seconds - jump rope feet front to back
30 seconds - speed skaters
30 seconds - jump rope feet x's
30 seconds - jump rope double unders
30 seconds - jump rope feet front to back
30 seconds - speed skaters
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 8: Day 3
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - air squats
30 seconds - sumo in & out squats
30 seconds - jump rope - high knees
30 seconds - flutter kicks
30 seconds - curtsy lunges
30 seconds - jump rope - butt kicks
30 seconds - air squats
30 seconds - sumo in & out squats
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 8: Day 4
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


30 seconds - jump rope - front straddle
30 seconds - jump rope - heel taps
30 seconds - jump rope - single leg
30 seconds - feet side to side
30 seconds - jump rope - front straddle
30 seconds - jump rope - heel taps
30 seconds - jump rope - single leg
30 seconds - feet side to side
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales
Getting Lean While Living An Awesome Life Course
Jump Rope. Have Fun. Look Awesome.

Week 8: Day 5
Today's Workout

Warm up (Repeat 3x):


20 jumping jacks, 10 air squats, 10 front lunges (5 each side),
10 push ups.

Workout (Beginners Repeat 3x, Advanced 5x):


5 hammer pull ups
30 seconds - jump rope - boxer skip
5 chin ups
30 seconds - jump rope - feet side to side
5 hammer pull ups
30 seconds - jump rope - boxer skip
5 chin ups
30 seconds - jump rope - feet side to side
*10 seconds between each exercise
*1 minute rest between each circuit

**Check out the jump rope or bodyweight exercise tutorial


section of the course if you need help with form on any of these
exercises

Facebook Group
Zen Dude Fitness Did The Thing Compiled by Greg Bales

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