Step One: 3 minute warm up: It is critical to increase your heart rate and blood flow before any running or jump training workout. Begin by stepping in place for one minute; this movement is done with a limited range of motion lifting only your heels. In each hand hold the Swingmaster™ with weight you are comfortable with, moving your arms back and forth. For the second minute begin marching slowly extending your range of motion until you are high-stepping. For the last minute do a series of quick heel lifts with arms raised at your side holding the Swingmaster™ handles with full weights.

Step Two: Jump rope 2 minutes with all weights removed; slow double hop.

Step Three: Add appropriate weight and begin 5 min. circuit. Cycle through the single hop, high-step, and running step. Each cycle should last approximately 1 minute and become increasingly intense; continue to add weights over time as you maintain the intensity of your workout.

Step Four: Cool down; walk continuously for 3 minutes.

Note: It may take several weeks before you can complete the entire workout. It may take you a year to complete the entire workout with full weights. The Swingmaster™ was designed so you can increase the weight in small increments. There are three weights on each handle that can be used to make seven combinations of weight. You should add weight over time as your body adapts; only use the Swingmaster™ in its weighted form on alternate days. Un-weighted, you can use the Swingmaster™ every day.
The ten-minute burn is a time efficient, high intensity workout that combines strength training and aerobics. This or any exercise program should not be undertaken without first consulting your physician.
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David Loew copyright © 2001