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This 15-Minute Jump Rope Workout Will Transform Your Arms And Abs

Related: This Is the Best Exercise to Erase Your Belly Pooch, Says Science

Before you bounce: “Make positive you’re leaping together with your shoulders immediately over your hips, and hold your abdominal muscles in tight,” says Kloots. “Squeeze your legs collectively and tighten your glutes. Keep your elbows proper by your waist and bent at 90 levels, and keep low to the bottom. You barely want to leap off the bottom.”

Ready to get your Rocky on? Kloots designed this exercise only for Women’s Health readers:

Your playlist: Find three songs which are every three–5 minutes lengthy. DJ’s selection! (Kloots’ recs: “Gypsy” by Lady Gaga, “There’s Nothing Holding Me Back” by Shawn Mendes, and “Till I Collapse” by Eminem.)

(Want extra nice, fast exercises? Torch fats, get match, and appear and feel nice with Women’s Health’s All in 18 DVD!) 

HOW TO PULL OFF THE MOVES

Jumping Rope (with ft collectively)
How to: Keep your legs collectively, squeezing your glutes and inner thighs (a). Now tighten your core, lifting your abs, and protecting your elbows at your waist in a bent-arm place as you deliver the rope over your head, then beneath your ft (b).

Related: This Woman’s Photos Prove That Fitness Is About So Much More Than The Number On The Scale

Plank Jacks
How to: Start in a plank place, palms beneath your shoulders and ft subsequent to one another (a). Jump your ft out to a large V, then leap them again in once more (b).

Here are 10 extra plank variations that’ll make it easier to combine up your exercise routine:​

Jumping Rope with Foot Jacks
How to: While you increase the rope over your head (as you’d throughout a primary bounce) (a), leap your ft out so they’re barely greater than shoulder-width aside (b). Without pausing, shortly reverse the motion.

Jumping Rope with High Knees
How to: While doing a primary bounce (a), alternate elevating your left and proper knee as excessive as you possibly can (b).

Related: ​These Are The 4 Best Leg Exercises For People Who Want To See Serious Results

Lunges
How to: Stand together with your ft hip-width aside and your arms in your hips (a). Step ahead together with your proper leg and slowly decrease your physique till your proper knee is bent to 90 levels (b). Push again to the beginning place and repeat together with your left leg. That’s one rep.

Rope Sprints
How to: Keep your jumps small and your physique tight. Go as quick as you’ll be able to, elevating your coronary heart price and torching energy!


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