Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor. Keep elbows close to sides as you turn the rope. If you tire out before you finish the workout, drop the rope, but keep arms and legs going.
Stand with your feet significantly wider than hip-distance apart (about three to four feet), turn your toes out 45 degrees and hold your hands by your sides. Lower yourself down by bending your knees and hips, raising your hands to meet under your chin. Keep your abs tight, back straight and do not let your knees move past your toes when lowering. Once your thighs parallel the floor, root through your heels and rise back up steadily for one rep.
Start by getting into a press up position. Bend your elbows and rest your weight onto your forearms and not on your hands.
Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.
Get into a high plank position. Place your hands firmly on the ground, directly under shoulders.
Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Push back up.