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Total Body Jump Rope Workout

Jump rope your way to a toned body with this quick 15-minute workout from our sister magazine Fitness. These five exercises will target trouble spots, tone arms and tighten abs.

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    • Foot-Fire Combo

      This move targets arms, chest, abs, and legs.

      1. Straighten jump rope on floor. Straddle rope as shown.

      2. A. Bend elbows by waist with forearms out to sides, palms facing forward. Move feet up and down as fast as you can (football drill-style) for 20 seconds.

      B. Drop down to side of jump rope and do 5 push-ups. Stand up; repeat combo.

    • Rope Runner

      This move targets arms, abs, butt, and legs.

      1. Stand with feet hip-width apart, holding handle of jump rope in each hand.

      2. Jump rope, trying to touch right high to butt while left leg skips as usual.

      3. Switch legs on the next jump, bringing left heel toward butt.

      4. Do 6 jumps total, alternating legs each time, then jump straight up with both feet once. Repeat combo for 1 minute.

    • Alternating High Knees

      This move targets arms, abs, butt, and legs.

      1. Stand with feet hip-width apart, holding handle of jump rope in each hand.

      2. Jump rope, bringing right knee up in front of you as close to hip height as possible while left leg skips as usual.

      3. Switch legs on the next jump, bringing left knee up.

      4. Continue alternating knees for one minute.

    • Squat Jack

      This move targets arms, abs, butt, and legs.

      1. A. Stand with feet together, holding handle of jump rope in each hand.
          B. Jump rope, moving legs out to sides and squatting as you land.

      2. On next jump, hop backward as you bring legs together and stand upright. Then hop forward, landing in squat again.

      3. Continue alternating between squat and standing jumps (as if doing jumping jacks) for one minute.

    • ZigZag

      This move targets abs, butt, and legs.

      1. Straighten jump rope on floor. Stand with feet together to right of rope at one end, facing opposite end.

      2. Jump diagonally to left side of rope keeping feet together, then quickly jump diagonally to right side of rope.

      3. Hop forward in zigzag pattern until you reach other end. Reverse jumps back to starting position.

      4. Continue jumping forward and backward for one minute.

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      Next Slideshow 10 Minute Workout to Toned Abs, Legs and Arms

      10 Minute Workout to Toned Abs, Legs and Arms

      These multitasking moves from our sister magazine Fitness will tone your abs, legs, and upper arms. Jonathan Ross, owner of Aion Fitness in Bowie, Maryland, shows you five quick exercises perfect for busy schedules. Grab a pair of 5- to 10-pound dumbbells and a mat, and get ready to trim, tighten and tone.
      Begin Slideshow »

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