STRETCH, PRACTICE,
and GET BETTER
Check out this video to get started.
Start with some basic stretching.
FIRST, practice clearing your head without jumping.
Put the FLATROPE behind you and swing overhead with your arms, not just your wrists, & down to your feet without jumping.NEXT, start with some skips. Progress to some double jumps, and into some single jumps.
- Try a Bicycle Grip! It’s less rotation & stress on your wrists.
How else can you use the FLATROPE?
Grab next to the flat mesh & swing the ropes next to you.- Bat Swings, Squat Waves, Single Waves, and more!
Feel free to reach out if you have any questions!
STAY AMAZING. STAY SAFE.
Important Safety Notice:
The FLATROPE weighted jump rope is designed with innovative safety features, including a flattening mechanism, to help reduce the risk of ankle injuries caused by foot entanglement during use. However, it is important to understand that no exercise equipment can completely eliminate the risk of injury. Users should always exercise caution and follow proper safety guidelines while using this product.
Recommendations for Safe Use:
Always use the FLATROPE on a flat, stable surface, free of obstacles or hazards.
Wear appropriate footwear that provides adequate support and grip.
Warm up properly before exercising and stop use immediately if you experience pain or discomfort.
Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing conditions or injuries.
WORKOUTS
AND CHALLENGES
2 MIN CHALLENGE
CARDIO BLAST: How long will it take you?
In 2 minutes,
Perform (50) FLATROPE Jump Reps
and then as many Burpees as possible until time is up.
Rest for 1 minute
Repeat until you hit 100 burpees
Focus: Maximum intensity intervals to spike metabolism and build explosive power.
AMRAP CHALLENGE
ENDURANCE: How many rounds can you get?
Perform:
(50) FLATROPE Jump Reps
(10) Press Jacks with FLATROPE (Hold overhead)
(10) Broad Jumps
(100 ft) Run (out and back)
Rest for 30 seconds
Repeat for 20 minutes
Focus: Cardiovascular endurance and explosive power.
TIME CHALLENGE
STRENGTH & CONDITIONING: 5 Rounds
Perform 5 Rounds with 90sec Rest inbetween:
(40) FLATROPE Jump Reps
(20) Press Jacks with FLATROPE (hold overhead)
(30 ft distance) Bear Crawl (forward & backward)
(30 seconds) FLATROPE Waves (rope around a pole)
(10) Burpees
(10) Lateral Shuffles (10 ft distance)
Focus: Full-body strength with emphasis on shoulders, core, and legs.
POWER ROUNDS
HIGH INTENSITY TABATA: How many are you in for?
40 sec Jumps / 20 sec Rest
40 sec Exercise / 20 sec Rest
Repeat cycling through 4 different exercises
1. Burpees
2. Bear Crawls
3. High Knees
4. Rope Waves (rope around a pole)
Focus: High intensity to increase the heart rate for significant calorie burn.
TIME CHALLENGE
HIGH INTENSITY QUICK HITTER: How fast can you get it done?
(100) Jump Reps
90sec Rest
(80) Jump Reps
90sec Rest
(60) Jump Reps
90sec Rest
3 Rounds
30sec On / 30sec Rest
FLAT Waves
(40) Jump Reps to finish
Focus: A challenging high intensity to increase the heart rate for significant calorie burn.
AMRAP CHALLENGE
STEADY ENDURANCE: How long can you go?
Perform:
(10) FLATROPE Jump Reps
(10) Icky Shuffles
(10) Double Hop Burpees
Rest for 30 seconds
Repeat & Add 2 Reps
Focus: Cardiovascular endurance.
6 ROUNDS FOR TIME
FOR TIME: How fast can you get it done?
6 Rounds for time:
200m Run
(20) Jump Reps
(10) Double Hop Burpees
Record your number and challenge yourself to beat it next time!
Focus: A challenging high intensity to increase the heart rate for significant calorie burn.
30-30-30 AMRAP CHALLENGE
How many rounds can you get?
AMRAP
30sec Jump Reps
30sec Dbl Hop Burpees
30sec Rest
Record your rounds and challenge yourself to beat it next time!
Focus: A challenging high intensity to increase the heart rate for significant calorie burn.