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I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Body
  • What’s Holding You Back?
    Television, magazines, and the Internet are full of weight loss advice and success stories, promises of quick weight loss that is guaranteed to last. You’ve followed the advice so why doesn’t it work for you? Read >>
  • Hop, Skip, and a Jump
    If you’re tired of traditional ways of toning your lower body, you may want to try jumping exercises. They can be done anywhere, anytime, with very little equipment. So grab a jump rope or find some stairs and get started. Read >>
  • A Workout Custom-Fit to You
    Just like you shop for clothes that fit and eat the right foods for health, you’ve got to design your workouts to reach your health and fitness goals. Not sure where to begin? Read >>
  • On the Hunt
    Unfortunately, not all trainers are qualified to help you reach your specific fitness goals. Sometimes a trainer’s personality or approach doesn’t gel with yours. In these cases it may be time to move on and find someone new. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Hop, Skip, and a Jump

Tone your lower body with these jumping exercises.

Who wouldn’t want sculpted, toned calves and thighs to show off? If you’re tired of traditional ways of toning your lower body, you may want to try jumping exercises. They can be done anywhere, anytime, with very little equipment. Besides building muscle, jumping is an effective way to quickly burn calories.

So grab a jump rope or find some stairs and get started.

Side Hops

Get a leg workout by doing side hops on flat ground. Stand with your feet together and jump from side to side. Move your arms along with your legs to keep you balanced. Pick up the intensity by jumping on stairs. Stand sideways on a lower stair and jump up the stair and then jump down. Repeat.


This time, instead of jumping from side to side on both feet, jump to the side on one foot. Stand on your left foot and explosively jump laterally to the right. Gently land on your right foot then jump to the left. Repeat.

Jump Rope

You may think of jumping rope as a playground activity for kids, but a jump rope workout provides a quick and cheap way for anyone at any age to get in shape. Use a weighted rope at the gym or a regular jump rope in your living room during commercial breaks.

You can even incorporate interval training with jumping rope. Alternate between jumping slowly for a minute and jumping as fast as you can for 30 seconds.
Other variations of jumping rope include jumping on one foot at a time, jumping to the beat of your favorite dance tunes, and skipping while you jump.

Squat Jumps

Work those lower body muscles with squat jumps. Get in a squat position and then explode up off the floor. Lower back into squat position and repeat. Add intensity by squatting and then jumping up a stair and landing in a squat position. See how many stairs you can climb.

Lunge to Skips

Take a large step forward on your right leg and lower your body into lunge position. Your right leg should bend to a 90-degree angle and your upper body should remain upright. From this stance, swing your arms and jump off your right foot, moving your left knee up in the air. Land gently in the same lunge position and repeat. Switch sides and lunge forward on your left leg, swinging your right leg forward.

Jumping Jacks

It’s another simple jumping exercise but highly effective at getting your heart rate pumping. Jumping jacks are also a great way to get your dynamic stretches in before a workout. Stand with your hands down by your sides. Raise each arm out to the side and above your head while jumping each leg out to either side.
Increase the intensity of jumping jacks by adding in a squat or hop between each jumping jack.

Stair Jumps

Work those calves with stair jumps. Start at the bottom of a flight of stairs and jump your way up to the top. Hop back carefully to the bottom, rest for a minute, and then jump back to the top.

Switch Feet

Crouch down, touch the floor with your fingertips, and place your right foot in front of your left foot. Jump up vertically and switch your feet mid air so that you land with your left foot in front of your right. Tap the ground with your fingers and jump again, switching feet positions.

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