better
FITNESS
r >
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v.
F O O T -F IR E CO M BO
T a rg e ts a rm s , c h e s t, a b s, legs
• Straighten jump rope on floor. Straddle rope as shown above.
• a. Bend elbows by waist with forearms out to sides, palms facing forward.
Roped In
Jumpyour way to toned
with this 15-minute
workout from our
sister magazine in the US,
F it n e s s .
Lacey Stone, trainer
at Equinox fitness centre in
New York, tells you how.
• W HAT YO U’LL NEED: JUMPROPE
• REPEAT CIRCUITTHREE TIMES
• Move feet u p and down as fast as you can (footbal I dri ll-sty le) for 20 seconds.
• b.
Drop down to side of jump rope and do five push-ups. Stand up; repeat combo.
2
R O PF RU NN ER
Targets arms,
abs, butt, legs
• Stand with feet hip-width
apart, holding handleof jump
rope in each hand.
• Jump rope,tryingto touch
right heel to butt while left leg
skips as usual.
• Switch legs on the next
jump, bringing left heel
toward butt.
• Doatotal of sixjumps,
alternating legs each time,
then j ump straight u p with
both feet once. Repeat
combofor one minute.
3
A LT ER N A TIN G
H IG H K N EES
T a r g e ts a rm s ,
a b s, b u tt, legs
• Stand with feet hip-width apart,
holdingthe handle of thejump
rope in each hand.
• Jump rope, bringingright
knee up i n front of you as
close to hip height as possible
while left legskips as usual.
• Switch legs on the next jum p,
bringing left kneeup.
• Continue alternating kneesfor
one minute continuously.
4
SQUAT JACK
T a rg e ts a rm s ,
a b s, b u tt, legs
• a. Stand with feet together,
holdingthe handleof the jump
rope in each hand.
• b.
Jump rope, moving legs
out to sides and squattingas
you land on the ground.
• On next jump, hop backward
asyou bring legs together
and stand upright. Then hop
forward, landingin the squat
position again.
• Conti nue alternati ng
between squatand standing
jumps(asifdoingjumping
jacks) forone minute.
5
ZIG ZA G
T a rg e ts a b s,
b u tt,le g s
• Straighten jump rope on floor.
Stand with feettogetherto
right of rope at one end, facing
opposite end.
• Jump diagonally to the leftside
of rope, keepingfeet together,
then quickly jump diagonally to
the right side of the rope.
• Hop forward in azigzag
pattern untilyou reach the other
end. Reverse jumpsto get back to
the startingposition.
• Continue jumpingforward and
backward forone minute. {Si
104
.ANUARY
20:1
BETTER HOMES AND GARDENS
PHOTOGRAPHS: KAREN PEARSON; HAIR: MICHAEL JOHNSON FOR
AWSTSBYT,'MOTHYMA
NO.COM; MAKEUP: MICHELLE COURSEY FOR
ARTIS TSBYTiMOTHVPQtANQ.COM;
TOP: MAGIA DO MAR; LEGGINGS: DANSKIN; SHOES: AVIA
