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Jumping Rope

Berry and yogurt parfait is a perfect dessert for the Fourth of July.

By JILL WENDHOLT SILVA
The Kansas City Star

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These moves from Atlanta trainer Ladell Hill will bring out the kid in you and get your heart pumping.

Jumping jacks

Keep these form tips in mind: Your arms should be as straight as possible when they come over your head. Keep your legs slightly bent throughout the move and your abs pulled in. Do two to three sets of 25 to 50 jumps.

Jump rope

Keep your knees slightly bent. Look forward, relax your shoulders and keep your elbows by your sides as you jump. Do two to three sets of 25 to 50 jumps. Beginners: Don’t use the rope but still do the arm movements. Add the rope as you get more comfortable with the move.

Alternate leg thrust

Get on your hands and knees, with your hands shoulder-width apart and slightly in front of your shoulders. Get in a plank position, with both legs straight behind you and toes on the ground. With a slight jump, bring left leg in as close to your chest as possible. Then put left leg back and bring right knee in. Keep alternating. Do two to three sets of 20 total repetitions (10 on each side).

Stationary sprint

Stand with your legs slightly wider than hip-width apart. Bend forward and sprint in place as fast as you can, making sure to land on your toes, not flat-footed. Run no longer than 1 minute. Repeat three times.


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