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7/7/11 9:50 A

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For July 2011 Challenge, Week 2, see below for the plan:
- Day 1: Running Step
- Day 2: Cross Step
- Day 3: Squat Jump Rope
- Day 4: Combine Day 1 to Day 3 into one workout

Try to do at least 5 sets of 20 jumps per jumping style.
Bonus Challenge: On the fourth day, do total 1000 jumps of the combination styles or more!

Tips:
Day 1: Running Step - A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity.

Day 2: Cross Step - While in the air during the jump phase, cross lower legs slightly and land with legs crossed. Continue to switch with each jump.

Day 3: Squat Jump Rope - Starting in a deep squat, twirl the rope and jump over it, maintaining your squat position to really strengthen your quads and glutes. Tip: Don't straighten your legs between reps, stay in the squat as long as you can.

You can also update your progress in Monthly Challenge: July 2011 forum:
www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=8245x4328x4R>2717345


SPARK YOUR DAY WITH JUMPING!

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### Fathin SN###
Spark Your Day With Jumping Rope!
Lead of Jump Rope Challenge Team


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