that's how you can both get active and stay safe. >> one of the things that we love to do when we're working out or we're warming up is to jump rope. when you're jumping rope, you don't want to come off the floor too high. it's not that much of an impact exercise if you only come up off the floor just enough to see the light. you want to make sure you keep your elbows tucked in. you don't want to use a whole arm swing. nice and easy turn of the wrist. it's very good for hand eye coordination and timing. one of the things we believe in is variety of spice. we're going to use the medicine ball and do several different antibiotic movements. so it's real important to add symmetrical strength. the in and out squat with the bench. that's explosive. we're using that movement to add explosiveness to the squads or to your legs. we will use the bench, go from a standing position, explode up and come back down into a squat, squatting again.