The Degree #GetMoving Challenge Week 4 — Push Yourself To Exhaustion With Crunch-Jump Rope Uber Supersets
*This article originally appeared in Men’s Health and was adapted for Lean It UP.
DIPSET, DIPSET, DIPSET.
We’re halfway there. If you’ve been moving vigorously and maxing out over the past 3 weeks, don’t let up, everything’s about to get harder. Get ready to push yourself further, attack your body, and burn out the inner bowels of your muscle fibers.
We’ve introduced dipsets—an advanced superset—in the past and rely on them incessantly as a muscle-pumping, fat-incinerating chest blaster. They’re a staple in our WOTMs and explosive workout plans, and for good reason — they actively build muscular endurance, stimulate new muscle growth throughout the chest and arms, and make fat rain like Lil Wayne.
Dipsets combine push ups and dips into a multi-set tour de force. Here’s how one might go down:
- (1) Do 7 dips → immediately do 7 push ups →
- (2) Do 6 dips → do 6 push ups →
- (3) Do 5 dips → do 5 push ups
- (7) Do 1 dip. Immediately do 1 push up.
All-in-all, you’ll do a total of 28 dips and 28 push ups, and absolutely obliterate your upper body along the way.
Degree’s #GetMoving Week 4 Challenge—“Countdown To Exhaustion”—follows the same cadence and style, except that it replaces dips and push ups with jump ropes and crunches. The end result is an incendiary burnout set that infuses cardio and hits the core hard.
LET YOUR MUSCLES SIZZLE.
The Degree #GetMoving Challenge Week 4 — Countdown To Exhaustion
Week 4 carries the form of the dipset and re-focuses it on CV fitness and core competency.
- YOUR TASK: Jump rope for 20 counts and then immediately do 20 crunches. Then, immediately jump rope for 18 counts and do 18 crunches.
- Keep counting down by twos until you jump rope for 2 counts and do 2 crunches.
- Do this four times during the week and try to decrease your time by 20 seconds each workout.
Don’t stop there. That’s the minimum acceptable route. Push yourself by starting with a higher number—go as high as 30+30 reps—or substitute regular crunches for bicycle crunches, V-ups, ab rollouts, or any other advanced ab exercise.
Once you’ve powered through each crunch-jump rope superset workout, record your progress with the MapMyFitness app (“Intervals” is the workout type). Crush it four times this week and you’ll be automatically eligible to win a Fitbit Flex, and stay in the chase for the grand prize — a 1-on-1 workout with Chris Powell.
Dominate the circuit and then drop a comment below with your time.
*Bryan is a Men’s Health Influencer and a participant in the Degree #GetMoving Challenge. All views and opinions expressed are his own.
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Snapchat (BRYDISANTO)
Latest posts by Bryan DiSanto (see all)
Follow Lean It UP on Twitter
for real-time fitness/nutrition tips, advice, info and updates.
[instagramy name=brydisanto style=default info_pos=top info_layout=1 shape=square size=70 media=10 layout=grid link=file columns=5 speed=3000 effect=blindX window= 1 logo= 1 info= 1 ]