Put your double under skills to the test! Scale this challenge up or down depending on your fitness level. ANYONE CAN PARTICIPATE!
Challenge includes: Day 1-14 scalable workouts, be sure to track your progress! Day 15-29 repeat workouts, compare how you did! Day 30 Flight Simulator DUBS challenge!
What you need: A jump rope & space to jump. A 30 Day Challenge Tee or Tank!
:30 seconds Jumping (doubles or Singles)
:30 seconds Rest x20
30 Double Unders (60 singles)
20 squats
10 push ups
Repeat 5 times
Mobility Jump Rope 3 min to warm up your body
20 Pass Throughs
20 Overhead Squats
20 Super Man
20 Hollow Hold
Repeat 4 times
Rest
Rest or make up a day missed
AMRAP 10 min
6 Lateral Burpees
12 Sit Ups
24 High Knees Jump Rope
Max reps
5 sets of max reps Unbroken Doubles or Singles
(Make sure to warm up properly)
1 min Jumping
1 min Rest x 10
(Singles or doubles)
AMRAP
10 Forward Lunges
20 Boxer Skip Ropes
10 Backwards Lunges
20 Double Unders (40 singles)
Mobility warm up 1-3 min jump rope (never stretch a cold body)
1 min calf stretch each calf
1 min hamstring stretch
1 min each side pigeon pose
1 min each pose hip mobility using jump rope as a band (3 min total)
Repeat last movement on the other leg
Rest
Rest or make up a day missed
10 overhead squats
20 plank forward taps (10 each side)
10 T push-ups (5 each side)
20 double unders
:30 Double under challenge
As many reps as possible in :30 x 10
Rest as needed in between
Repeat the last 14 days of workouts! Compare how you did.
Flight simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double under unbroken if you mess up during an unbroken set start that set over
Scale to your ability either 1/2 the reps or singles or 1/2 reps and singles
