Day Workout Monday Jump Rope 500 total skips In the beginning, focus on achieving the total number of skips even if you can only get a few skips at a time. As you get better at skipping, break your skips into small sections. If you think you can get 100 skips at a time without needing a break, try 5x100 skips. If can only do 50 skips, try 10x50. Try to extend the number each time. You can do more than 500 skips if you want more of a challenge. Tuesday Jogging 15-minute jog at 75-80% of your maximal heart rate* You can extend the length of the run to make it more challenging over time. You can also keep the distance the same but try to beat your time from the run before. Wednesday Rest Thursday Stationary Bike 15-minute bike ride at 75-80% of your maximal heart rate* There are three ways you can make the workout more challenging. You can increase the resistance on the bike, you can pedal at a faster RPM, or you can make the workout longer. Friday Jogging 15-minute jog at 75-80% of your maximal heart rate* You can extend the length of the run to make it more challenging over time. You can also keep the distance the same but try to beat your time from the run before. Saturday Rest Sunday Rest *Note: To find maximum heart rate, use this formula: Maximum Heart Rate = 220-Age