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What you need: A jump rope (that's it!)The Workout
|0:00-1:00||Warm up with jumping jacks.|
|1:00-2:00||Quick feet push-ups: Run in place as fast as you can for 5 seconds, then drop to the floor and complete one full push-up; repeat.|
|2:00-4:00||Cardio drill: jump rope.|
|4:00-5:00||Skater lunge: Standing with feet hip-width apart, bend right knee 90 degrees and place it behind left foot. Return to start and repeat with opposite leg.|
|5:00-6:00||Reverse crunch: Lie on back with knees bent, feet lifted and arms at sides. Using your abs, lift your hips off floor; lower and repeat.|
|6:00-8:00||Repeat cardio drill.|
|8:00-9:00||Mountain climber: Get into a full push-up position and bring one knee toward chest. Switch feet back and forth as quickly as you can, keeping palms on floor.|
|9:00-10:00||Squat jump: Stand with feet shoulder-width apart, arms at sides. Squat down, then jump up explosively. Land softly into squat position; repeat.|
|10:00-12:00||Repeat cardio drill.|
Originally published in FITNESS magazine, November 2006.