5 Seconds Jumping Rope
Day 2
5 Seconds High Knees
Day 3
10 Seconds Jumping Rope
Day 4
10 Seconds High Knees
Day 5
15 Seconds Jumping Rope
Day 6
15 Seconds High Knees
Day 7
20 Seconds Jumping Rope
Day 8
20 Seconds High Knees
Day 9
25 Seconds Jumping Rope
Day 10
25 Seconds High Knees
Day 11
Day 12
30 Seconds High Knees
Day 13
35 Seconds Jumping Rope
Day 14
35 Seconds High Knees
Day 15
40 Seconds Jumping Rope
Day 16
40 Seconds High Knees
45 Seconds Jumping Rope
Day 18
45 Seconds High Knees
Day 19
50 Seconds Jumping Rope
Day 20
50 Seconds High Knees
Day 21
55 Seconds Jumping Rope
Day 22
55 Seconds High Knees
Day 23
60 Seconds Jumping Rope
Day 24
60 Seconds High Knees
Day 25
65 Seconds Jumping Rope
Day 26
65 Seconds High Knees
Day 27
70 Seconds Jumping Rope
Day 28
70 Seconds High Knees
Day 29
75 Seconds High Knees
Day 31
- Stand with your feet together, elbows bent 90 degrees.
- Lunge forward with your right foot .
- Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward.
- Repeat, switching legs again. That’s 1 rep
- Assume an erect position, with feet together and arms at your side.
- Slightly bend your knees, and propel yourself a few inches into the air.
- While in air, bring your legs out to the side about shoulder width or slightly wider.
- As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
- Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
- Repeat.
- In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
- Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions
- Jump Squats:
- Squat down until your knees are bent about 90 degrees.
- Immediately swing your arms overhead and jump upward as high as you can.
- As you land, gently bend your knees and sink back down into the squat position.
- Source www.diaryofafitmommy.com