** Jump Rope ~ Boot Camp **

Hi everyone!

This is an awesome cardio workout! Your going to need a jump rope and a stop watch!

Start by warming up ~ just doing some light jumping for maybe 1 - 2 minutes. Then do a few jumping jacks (10 - 20), and some butt kicks 1 - 2 minutes!

OK all warmed up and ready to sweat!

Grab that rope

• Jump for 15 seconds
  Drop the rope and do 10 jumping jacks
• Jump for 30 seconds
  Drop the rope and do 20 jumping jacks
• Jump for 45 seconds
  Drop the rope and do 30 jumping jacks
• Jump for 1 minute
  Drop the rope and do 40 jumping jacks
• NOW we reverse and come back down to 15 seconds
• Jump for 1 minute
  Drop the rope and do 40 jumping jacks
• Jump for 45 seconds
  Drop the rope and do 30 jumping jacks
• Jump for 30 seconds
  Drop the rope and do 20 jumping jacks
• Jump for 15 seconds
  Drop the rope and do 10 jumping jacks

Now (still using the jump rope) you are going to jump from side to side (imagine there is a line your jumping over). Do this in intervals:

• 15 Seconds
• 30 Seconds
• 45 Seconds
• 1 Minute
• Then back down
• 1 Minute
• 45 Seconds
• 30 Seconds
• 15 Seconds

In between the intervals have them do high knees (or knee lifts to modify)

Don't forget to cool down!

Great work out to get that heart rate up and blast some calories! Let me know if you have questions!

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