Hi, it's Angelique Millis at Life Gym. And today we're going to talk about the benefits of using a jump rope. So jump rope is actually one of my favorite forms of cardio because it's portable. You could do it anywhere and it actually gets your heart rate up really quickly. So you can throw it in when you are doing a weight training circuit to get your heart rate up. Or I've actually also heard that 10 minutes of jump rope is like the equivalent about 30 minutes on the treadmill. So it's really effective. It's really fast and it's really fun. So what you want to do with your jump rope is you are going to begin with the rope behind your ankles. And you are going to hold your, the handles out to the side. And basically you are going to flip it forward, take a small little hop. And you are going to keep skipping. So it's a slight little hop off the ground. You are not really jumping very high off the ground. You are just taking a small little hop off the ground. Find a rhythm. Stick with it and also a lot of the motion has to do with the wrist.