Jump Rope (jump rope optional)

Jump rope is an excellent exercise for overall toning, as well as being a great cardiovascular workout. If you don’t have a jump rope, you can still do the exercise just by mimicking the movements, as you can see in our demo.

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The Work-Out: As a warm-up, jump rope for 5 minutes. As a cardiovascular workout, increase length to 20-30 minutes .

Make sure to: Jump and land on the balls of your feet, not the heels – this will lessen the strain on your knees and joints and can prevent injury or strain. Perform this workout on a flat but soft surface, such as a wood or carpet floor – do not use concrete, tile or other hard surfaces.

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Jumping Jacks

1. Stand straight with feet together and knees slightly bent, arms hanging down at your sides.

2. Jump up while simultaneously raising your arms up over your head. Return to start position and repeat (see demo).

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The Work-Out: As a warm-up, do jumping jacks for 5 minutes. As a cardiovascular workout, increase length to 20-30 minutes .

Make sure to: Keep your arms and knees bent slightly throughout the movement. Perform exercise on a soft but flat surface, such as carpet or wood floors.

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Speed Skating

1. Jump from side to side, landing on one leg and swinging the arms with each jump (see demo).

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The Work-Out: As a warm-up, ‘speed skate’ for 5 minutes. As a cardiovascular workout, increase length to 20-30 minutes.

Make sure to: Keep your body low to the ground with your knees bent. Don't jump up too high to avoid unnecessary impact on your joints.

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