Did you watch the Victoria’s Secret fashion show yesterday? Great! Good for you. Perhaps you noticed the continuous stream of toned bodies that waltzed down the runway. A good number of those fit physiques are a direct result of Michael Olajide Jr.’s intense Aerospace boxing class. The class is tough, but don’t let that steer you away. The Cut teamed up with Victoria’s Secret model newcomer Bridget Malcolm to demonstrate the absolute easiest moves you might learn in one of Aerospace’s classes.
Pre-step: Find a jump rope. The lengths of jump ropes vary greatly, so which one is right for you? Here’s how to tell. Find the midpoint of a jump rope and step on it (as seen above). Grab the rope’s handles and pull them toward you. The handles should reach your chest. Anything longer or shorter is not the right length for you. Also, make sure to use your wrists, not arms, to move the rope when jumping. Using your arms will waste energy and impact your coordination.
Move 1: The Warm-up. This is a very basic jump-rope move that you’ll nail if you jump-roped even just once as a child. Meant to rev up your heart rate and prepare you for the remainder of the workout, this easy step should last two minutes. Make sure to keep your legs and knees together, and only jump an inch or so off of the ground. Anything higher is needlessly taxing.
Move 2: The Crossover. For two minutes, this move will engage your upper back, shoulders, and chest, in addition to your legs. Keeping your feet and knees together once again, jump side to side, in a distance that is slightly wider than hip-width. You’ll burn calories in a flash.
Move 3: Slow Aero. Moving along to focus on your butt and quads, begin in a squatting position, where your thighs are nearly parallel to the floor and your knees hover right above the tips of your toes. Your feet should only be a few inches apart. When you jump through the rope, spring upright so that your legs are straight and perpendicular to the floor and then return to your original squat. Continue this for two minutes.
Move 4: Punch Ups. Now let’s tend to the upper body. Grab a pair of one-pound weights and extend your arms at a 90-degree angle, chest-height, in front of you. Your legs should be hip-width apart. Alternate punching the air slightly above and in front of your head. Start slowly at first, but build speed over the course of two minutes. When the two minutes are up, you should feel breathless, but also pretty good!
Move 5: Pec Squeeze. Lastly, no Victoria’s Secret workout would feel complete without at least one chest exercise. Holding onto your one-pound weights, begin with straight arms extended in front of you at chest height. Widen your arms to a “V,” and then quickly return to your original position, tapping the free-weights together. Continue to open and close your arms like this for two minutes, gradually increasing the pace as time goes on. Feel free to whisper “I must, I must increase my bust” for good measure.