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Hold one end of rope in each hand and stand on center of rope with feet hip-width apart. Extend arms forward at shoulder height, elbows slightly bent and palms turned inward to start.
Keeping rope taut, open arms wide to sides. Return to start.
Then, bend right arm wide to right, pulling right hand toward chest. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat.
Then, bend arms wide to sides, bringing hands together in front of chest. Return to start. That's 1 rep. Do 8 reps.
Lean and Pull
Fold rope in half. Stand with feet wide, holding one end of rope in each hand with arms extended overhead and palms facing forward. Pull bent left arm toward left hip, reaching straight right arm and leaning torso toward left to start.
Hinge forward from hips with a flat back, pulling bent left arm up until hand is at shoulder height and extending right arm long and across body in line with left leg, palms facing backward. Reverse the movement to return to start.
Jump rope, alternating jumping legs wide and then together, for 3 minutes.
Do three regular jumps, then do one cross jump (where you cross your arms in front of your torso right before you jump over the rope as though you are giving yourself a big hug). Repeat this sequence of three regular jumps and one cross jump for 3 minutes.
Stand with feet shoulder-width apart, knees soft, elbows bent down, and hands in fists on both sides of chin. Do a half-squat.
Stand, forcefully punch right hand across body at shoulder height, rotating fist down and pivoting on right foot to turn hips forward slightly. Switch sides; repeat.
Stand with feet together and hold a weight in each hand with arms by sides. Raise bent arms to shoulder height with palms facing down and shift weight to right leg to start.
Step left leg back and bend legs 90 degrees as you extend arms forward at shoulder height. Return to start. Switch sides; repeat. Do 16 reps on each side.
Stand with feet slightly wider than hip-width apart and hold a weight in each hand with arms by sides. Do a half-squat, curling weights to chest with elbows pointing down and palms facing each other.
Jump as high as you can, pulling elbows back and up. Return to start. Do 32 fast reps.
Stand with feet wide and hold a weight in each hand with arms by sides. Jump right foot to the right, bending your right leg and crossing left leg behind right, with left leg straight and heel lifted, as you pull right weight to right ribs, palm facing inward and elbow pointing back, and reach left arm across body toward right with the palm facing down. Switch sides; repeat. Do 16 fast reps.