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HEALTH

Workouts

Jump to your Best-ever Bod!

For this full-on fat-blasting routine, you only need a jump rope and plenty of room. It’s a great place to start (hello, no fancy gym required) and an easy way to get into the, ahem, swing of working out. You’ll torch over 200 calories in 20 minutes. Mark recommends busting out the rope at least two to three times a week. So hop to it.

WARM UP AND GET SWINGIN’
“Start by swinging the jump rope side to side, making big circles in front of your body. Do that 100 times to get nice and warm,” Mark advises. Now that your heart’s pumpin’, get to the tough stuff.

BASIC JUMPS
Cue the cardio! Pick up your rope and jump rope with both feet together for 100 reps. Trip up? No worries. Just pick it back up and keep going.

SQUATS
Put the rope down, and switch to squats. Start with your legs slightly wider than hip-width. Slowly sink down, as if you were sitting in a chair. Raise back up. That’s one rep. Do three sets of 10 reps. Grab a drink of water, stretch.

SKIP AROUND
Pick up the jump rope and skip with it, keeping your left foot in front for 10 skips. Switch to skipping with your right foot in front. Keep alternating until you get to 100. Feeling tired? “That’ll be a little challenging,” Mark tells us. But, hey, workouts are supposed to be a little challenging!

KNOCK OUT
Grab a full water bottle in your left hand and position yourself with your left foot in front of your right. Keep your knees slightly bent and your feet about 18 inches apart. Punch 10 times with your left arm. Switch legs, so your right foot is in front, and punch 10 times with your right arm. Continue punching, until you’ve done 100 jabs (50 on each arm).

JUMPIN’ JOGGING
Get back to the jump rope. This time, jog in place while jumping rope (it’s easier than it sounds—just try it!).

REVERSE LUNGES
Start with legs together, hands on hips. Take a step back with your left leg and keep your right leg planted. Slowly sink down so that both knees are bent at 90-degree angles. Rise up and return your left leg to start. Switch and repeat on the other side. Do three sets of 20 reps.

JUMPING JACKS WITH A TWIST
It’s rope time again. Keep your arms as you would normally for jumping rope, but move your feet as if you were doing jumping jacks. Repeat 100 times.

POWER DOWN PUSH-UPS
Mark recommends modified push-ups after this crazy cardio attack. Start with your hands and knees on the floor, arms extended. Use your abs to keep your body in a solid plank position. Slowly lower down, until your arms are at a 90 degree angle. Push yourself back up. Do three sets of 10. 
1/2/2009 7:00:00 AM
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