Hoist Fitness ROC-IT - Manual (Page 25)

E. JUMPING JAC KS OR
JUMP ROPE:
Stand with both feet together and arms
down at the sides
Complete a jump pattern to an end
position with feet 3 feet apart and arms
together overhead
Jump again, returning to the starting
position and repeat
If jumping rope, stand with feet together
with the rope behind the heels. Swing the
rope overhead and jump as it lowers in
front of the feet
Perform controlled repetitions for 30
– 45 seconds or to fatigue and progress
towards 60 - 90 seconds as conditioning
levels improve





Jogging in place but driving the thighs
ab`amh[kbg`ma^fiZkZee^emhma^Ühhk
Include movement of the upper body by
maintaining a 90º bend at the elbows,
squeezing the arms to the sides and
driving the arms backward from the
shoulders during the arm cycles
Perform repetitions for 30-45 seconds or
to fatigue and progress towards 60-90
seconds as conditioning levels improve



F. HIGH KNEE JOGGING OR
MARC HING:
2 4
I N T E R M E D I A T E P H A S E
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