by yourfitnessdna
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14-day Jump Rope Challenge

• Day 1 - 2:00 minutes [ :20 sec jump/:10 rest x (6) intervals]

• Day 2 - 2:30 minutes [:20 sec jump/:10 rest x (7) intervals

• Day 3 - 3:00 minutes [:20 sec jump/:10 rest x (8) intervals]

• Day 4 - 3:20 minutes [:30 sec jump/:10 rest x (5) intervals]

• Day 5 - 4:00 minutes [:30 sec jump/:10 rest x (6) intervals]

• Day 6 - 4:40 minutes [:30 sec jump/:10 sec rest x (7) intervals]

• Day 7 - 4:30 minutes [1:00 min jump/:30 sec rest x (3) intervals]

• Day 8 - 5:30 minutes [1:00 min jump/:30 sec rest x (4) intervals]

• Day 9 - 7:00 minutes [1:00 min jump/:30 sec rest x (5) intervals]

• Day 10 - 7:00 minutes [:30 sec jump/:30 sec rest x (6) intervals + 1:00 minute x (1) interval]

• Day 11 - 9:00 minutes [:30 sec jump/:30 sec rest x (6) intervals + 1:00 min jump/:30 rest x (2) intervals]

• Day 12 - 12:30 minutes [:30 sec jump/:30 rest x (8) intervals + 1:00 min jump/:30 sec rest x (3) intervals]

• Day 13 - 16:00 minutes [:30 sec jump/:30 sec rest x (10) intervals + 1:00 min jump/:30 sec rest x (4) intervals]

• Day 14 - 19:30 minutes [:30 sec jump/:30 sec rest x (12) intervals + 1:00 min jump/:30 sec rest x (5) intervals]

This checklist was created by yourfitnessdna

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