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Do each exercise for 1 minute, then repeat the entire series 3 times.Step 1: Jump Rope
Do single jumps, keeping feet low to the floor and knees slightly bent. No rope? No problem -- just use your imagination and jump in place.
B. Pulse down for 3 counts, then jump up as explosively as possible, reaching arms toward ceiling. Repeat squat/jump; do 20 to 25 reps, or about 1 minute (you may need to lower your arms to catch your breath).
Place 2 dumbbells (or pillows, or any small items) about 6 feet apart on the floor. Stand between them, then run to the left side, leaning down to tap dumbbell with right hand. Return to center and repeat on right side. Keep head up while running and move as quickly as possible for 1 minute.
Move as quickly as you can, bringing knees to hip height while pumping arms for 1 minute.
A. Stand with legs shoulder-width apart, fists in front of chin. Punch right hand across body toward left corner; repeat on opposite side. Do 8 jabs.
B. Bring fists in front of chin and do 8 jumping jacks with legs. Repeat jabs and jacks series 4 or 5 times (about 1 minute).
Originally published in FITNESS magazine, December 2007.