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Blast 130 Calories in 12 Minutes

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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


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.


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chattygirl365 wrote:

this workout will make you sweat!! thanks for posting

6/19/2012 10:07:19 AM Report Abuse
thesarge10 wrote:

loved this workout. could definitely feel in my legs at the end!

12/5/2010 01:59:17 PM Report Abuse


11/23/2009 05:25:58 PM Report Abuse

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