10 MINUTE JUMP ROPE DRILLS

DO AS MANY REPS IN 1 MIN

DO AS MANY REPS IN 1 MIN 1. Beginner Squat Squats are one of the best leg exercises known to man and woman! They require the full attention of your quads, hams, glutes, and calves and utilize smaller stabilizer muscles that really sculpt lean legs. This Beginner Squat is perfect for first-timers. Just be sure you use the chairs only for balance, not to hold your weight. Step 1: Stand between two sturdy chairs with your feet shoulder-width apart. Step 2: Squat down, keeping your back straight, abs tight, chest up, and knees over your ankles, through a count of 10 seconds. Step 3: At the MTP, hold for 2 seconds then return to the starting position through a count of 10 seconds. Step 4: Without resting, repeat three times. 2. Quadriceps Flex Quads are a grouping made up of four (quad) muscles, which run along the top of your upper leg. Contracting your quads can either cause your knee to bend or your hip to flex both important everyday, functional movements. This exercise requires some balance. Be sure to use a chair or stable countertop for support. Step 1: Grasping a chair or other hip-level support, stand with feet

shoulder-width apart. Step 2: Through a count of 10 seconds, bend your knees as you allow your body to fall slightly backward, letting your heels come up off the floor. Step 3: When your knees are near the floor (the MTP for this exercise), hold and squeeze your quads for 2 seconds. Step 4: Through another count of 10 seconds, slowly return to the starting point. Step 5: Without resting, repeat three times. 3. Pli Squat The pli may be a classic ballerina move, but this squat doesnt require a pink tutu. Turning your toes out targets the inner thigh muscles often considered a very difficult area to isolate. Step 1: With both hands, grasp a dumbbell and stand with your feet about twice shoulderwidth apart. Turn your toes out to the sides, keeping them aligned with your knees. Step 2: Squat down, as if you were about to sit in a chair, through a count of 10 seconds. Step 3: Hold for 2 seconds at the MTP. Then, for a count of 10 seconds, push through your heels and return to starting point. Step 4: Without resting, repeat three times. 4. Lunge Much like the squat, the lunge also utilizes all the major muscles of your legs and buttocks and requires concentration and balance. To avoid injury, make sure that your front knee stays aligned with your ankles, never crossing over your toes, and doesnt bend farther than a 90-degree angle. Step 1: With your back straight, chest up and abs tight, stand in a lunge position. Step 2: Through a count of 10 seconds, drop your back knee toward the ground. Step 3: When your knee is about 1 inch off the ground (the MTP for this exercise), hold for 2 seconds. Step 4: Through a count of 10 seconds, return to starting position. Repeat. Step 5: Without resting, perform 2 more reps on the other leg, totaling 4 reps.

5. Lateral Squat Moving side to side in this lateral squat requires a lot of balance and hip stabilization a job perfect for your gluteus medius. Remember, this muscle is positioned not where you consider your butt to be, but rather on the side of your hip. Be sure to keep your hips and shoulders in line and dont allow your knee to drop forward over your toes. Step 1: With your hands on your hips, stand with your feet about a foot wider than shoulder-width apart. Step 2: Through a count of 10 seconds, squat down to the side toward one leg, while keeping the opposite leg straight. Step 3: At the MTP, hold for 2 seconds. Return to the starting position through a count of 10 seconds. Step 4: Without resting, alternate sides. Perform 2 reps on each side, totaling 4 reps. Double Arm Lift Stand with your feet hip-width apart and slightly bend your knees. If you dont have free weights, utilize something around the house like a bag of frozen vegetables, canned food or water bottle as a weight for each hand. Holding the weights in your palms, let your arms drop in front of you and hold your fists about 6 inches away from the tops of your thighs. Making sure to keep your shoulders down and not scrunched toward your ears, raise your fists to shoulder height, maintaining a straight line throughout your arms. You can do this by imagining there is a board connecting your shoulders to your wrists. Hold this position for 5 seconds, and then lower your fists back to your thighs in one fluid, steady motion. 2. Water Drop Seated on the edge of a sturdy chair, keep your back in a straight line and constrict your abdominals. Using your water bottle or canned food as weight, lift your arms over your head while holding the weight with both hands. Lower the weight behind your head by bending your elbows until you feel a strong resistance or the weight touches your back. Slowly lift the weight back above your head, keeping your abs tight and your back straight. Repeat. Easy Arm Extensions Grasp a weight in each hand while keeping your abs tight and your knees slightly bent. With back straight, lower your upper body by hinging your hips forward to about a 45 degree angle from your lower body.

Extend your arms back as though you are handing your weights to someone behind you, all without moving your upper arms. Slowly curl your arms back into the starting position and pause before repeating. Easy Curls Sitting in a chair with a straight back and torso, relax your arms along the side of your body. With your palms facing the ceiling, grip your weights and slowly curl them up and toward your shoulders. Pause for a few seconds before slowly lowering your arms back down again. 5. Twisted Raise Stand again with your feet hip-width apart, while slightly bending your knees and holding your weights in the palms of each hand. Let your arms hang naturally by your sides with your palms facing the side of your thigh. Keeping your shoulders down, lift your arms straight out from your sides, keeping them in one vertical plane with the rest of your body. Rotate your arms, turning your palms toward the ceiling. Hold for 5 seconds before rolling your palms back toward the floor. Triceps Push-Up After placing a towel or yoga mat on the floor to prevent slipping, start on your hands and knees. Walk your hands forward and lift your hips toward the ceiling. Extend your spine in a straight line like it is a board connecting your neck to your tailbone. Tuck your elbows back so they stay at your sides and slowly lower your chest toward the floor, keeping your back straight. Keep your body 2 to 4 inches above the floor. Hold this position for 5 seconds, then raise slowly back into the starting position. 7. Triceps Dips Seated on the edge of a chair, place your hands behind your hips, using your palms to support your body weight. Angle your elbows outward before lowering your hips slowly toward the floor. Keeping your body angled slightly forward, straighten your elbows, but stop the motion before they are completely straightened (do not lock your elbows). Pressing your weight onto your hands, slowly push yourself back up into the starting position.

8. Slow Row Sitting on your towel or yoga mat with your legs straight, wrap a T-shirt or towel behind the soles of your feet. Grasping one end of the shirt or towel in each of your hands, push your shoulders and elbows back so that your elbows are behind you. This motion should provide enough resistance to give the shirt or towel a firm stretch. Slowly return to your starting position and pause for a few seconds between repetitions. 9. Plank Lie face down on your towel or mat with your palms shoulder-width apart and your toes digging slightly into the floor. Breathing in deeply, push your entire body (except for your toes) off the floor. Constricting your abs, keep your back straight and balance all of your body weight on your arms and feet. Breathing normally, keep your back horizontal and maintain the position steadily for 20 seconds. Slowly lower your body to the floor and rest before repeating. 10. Sun Lift Lie on your back. With your arms outstretched to your sides, lie on your towel or mat and grasp your weights with the palms of your hands facing up. Keeping your arms straight, constrict your abs and then lift your arms to meet one another above your chest. Breathe normally and hold this position for 10 seconds. Slowly lower your arms to starting position.