This is a tough one and requires considerable flexibility. The best solution may be to get a regular jump rope class if you can't do it in your home.

If you have a lot of flexibility, perhaps get a regular jump rope video video or a DVD with warm-up and cool-down sequences. If you have a little bit of flexibility, simply use the stretch-and-release method.

1. jump cross-legged for 10 minutes. 2. Jump on one leg and rest it for 6 and then 5 minutes. Do this for 30 repetitions for each leg. Do as many leg exercises as you can—as many as you can stand (at first) as you can sit—for six and then five minutes. 3. Do 3 sets of 5 for 12 reps. 4. As you can, do all your leg stretches for ten minutes in a row. 5. Do these stretches for 15 minutes in the day, for the whole day, or for as long as you can stand (at first) as you can sit.

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Then return to 3 sets of 5 for 12 reps. 6. Perform this series on a daily basis. 7. If you have to stand to do a leg stretch and you don't have a chair for your desk, get one. Legs on a Chair for Daily Practice I was not not a fan of standing office desks but now I like the idea totally and use it as an extra opportunity to work out.