Repeat this circuit 3 to 4 times per workout. Perform the workout 3 times per week. Jump Rope- 30 seconds Stand with your feet shoulder width apart and grip a jump rope at the handles behind your back. Jump a few inches into the air and, at the same time, whip the jump rope over your head and sweep it under your feet. Repeat in a continuous motion. 1 minute rest Push Ups- 30 seconds Begin on all fours with your legs extended, feet shoulder-width apart, supporting your weight on your hands and toes. Your hands should be directly underneath your shoulders. Bend your elbows outward and use your arms to lower your chest to the floor. Push back to starting position. 1 minute rest High-Knee Jump Rope- 30 seconds Stand with your feet shoulder width apart and grip a jump rope at the handles behind your back. With each revolution of the jump rope, raise the knee of one leg to your torso a you sweep the rope under your feet. 1 minute rest Wide Grip Pushups- 30 seconds Start in push up position, making sure your body is a straight line from the crown of your head to the top of your heels. Then, walk your hands out wider than shoulder-width apart. (The wider your placement, the more of your chest you’ll work.) 1 minute rest Jump Rope- 30 seconds 1 minute rest Push Ups- 30 seconds 1 minute rest Jump Rope- 30 seconds 1 minute rest Wide Grip Pushups- 30 seconds 1 minute rest