Blast 130 Calories in 12 Minutes
I Like This! (3)
This challenging circuit was designed by Eric Von Frohlich, founder of Roadfit in New York City, to sculpt all your major muscles while improving balance and coordination.
What you need: A jump rope (that's it!)
The Workout
Minutes |
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.
