A step and skipping rope..all you need for this workout

Skipping burns a ton of calories (around 10 calories per minute) and is great for sculpting the calves, thighs and your shoulders. But it can be a little rough on beginners to keep up for more than a minute or two. The Step gives your heart and lungs a break from the intense workout of the skip rope. We'll alternate, skipping with low intensity step moves, you will be able to work out longer at a moderate intensity and the result is a very effective fat burning combination . The workout is face paced and varied, so if you get bored easily this is ia great choice, you can do this workout 2-3x's a week. I find music with a steady beat, the best to keep my rhythm up.

Start off by warming up, stepping up and down on the step, leading 2 minutes with your right legm, then 2 with your left....
Without taking any breaks, go through the workout alternating 2 minutes of jump rope moves with 2 minutes of step moves. You'll do the entire routine 3x's. cool down the same as we warmed up.

Jump rope: Boxer shuffle: Shift your weight slightly to the left as you jump. Stay low and bend your knees slightly as your feet touch the ground. On the next rope turn shift your weight to the right. Continue to alternate.

Step: Knee ups: Step on the platform with your left foot, then lift your right knee to waist level. Meanwhile, extend your arms at shoulder level, left arm forward, right arm back. Step down with right foot, then your left. Now repeat this with the right foot, alternating for 2 minutes. If you prefer, you can do bicep curls, or overhead presses while doing this.

Jump rope" low kick: Lift your left foot off the ground a few inches and kick it in front of you as you hop on the right foot. On the next turn, kick your right foot while hopping on the left. Continue alternating.

Step: Over the top: Stand sideways sp that your feet are parallel to the step. Step right foot, then left foot onto the middle of the platform. Step down to the other side, right foot first, followed by left. Return to the other side, beginning witht he left leg. You can add intensity to this movement by propelling yourself over the step ( adding a hop or a jump)

Jump rope: sprint: Using any style, jump rope as fast as you can,

Step: Repeater Step your left foot on the platform and lift your right knee almost to waist level 3x's in a row, tapping right toe lightly down ont he ground behind you between each knee. Repeat with left leg.

You'll spend about 45 minutes on the routine and burn around 400 calories.