|0:00-2:00||Shadowbox (no weights). Stand with feet staggered and hip-width apart, left foot forward, hands in fists near face. Bounce body weight between left and right foot. Punch forward from shoulders, alternating arms.|
|2:00-4:00||Basic Two-Foot Jump Rope. Try to jump up only an inch or two, with feet skimming the floor. Keep arms close to sides as you turn the rope.|
|4:00-6:00||Cross-Country Ski. Jump from side to side while turning the rope. "Imagine crossing your feet from left to right over an imaginary line," says trainer Marco Reed. "Your arms and wrists turn the rope to set the pace."|
|6:00-24:00||Repeat minutes 0-6, alternating shadowboxing and jump-rope intervals, 3 times.|
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