Read more about the ex­er­cises that you can do with a jump rope on www.shape.com.my

Shape (Malaysia) - - Get Fit -

Fold speed rope in half twice and hold one end in each hand. Do 20 sec­onds each of: calf raises, hold­ing the folded rope with arms ex­tended over­head; squats with rope start­ing over­head, then swing­ing down to shins as you lower; walk­ing lunges with rope start­ing over­head, then di­ag­o­nally chop­ping in the di­rec­tion of the lead leg as you lunge; and al­ter­nat­ing side squats while trac­ing cir­cles over­head with the rope. Then un­fold the rope one time. Bounce in place as you hold rope in right hand and swing it in a cir­cle next to you. Switch sides; re­peat. Re­peat en­tire se­quence.

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