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.