Now that you’ve mastered the easiest of Bridget Malcolm’s workout moves, it’s time to move along to the Victoria’s Secret model’s hardest. Led once again by model-trainer-in-chief Michael Olajide Jr., Malcolm demonstrates the most demanding parts of her workout at Aerospace Gym, from a cardio-intense jump-rope session to a boxing step that will channel your inner fury. It’s not easy, but it’s certainly worth it.
Step 1: Double Turn. Take your basic jump-rope step into hyperdrive with Double Turn. Keeping your legs and feet together, jump an inch or so off the ground while quickly turning the jump rope twice in between each jump. Continue this aerobic-heavy step for two minutes.
Step 2: Aero Run. Holding onto the jump rope, alternate kicking your knees up and toward your chest at a sprintlike pace. Keep this up for two minutes. You’ll feel tired and out of breath, but you’ll get over it.
Step 3: Aero Fly. You’ll look slightly like a jumping insect in this move, and that’s okay. Begin in a standing position, and then bend forward with a flat back while touching the floor with your hands. Lift your right leg behind you, but keep it at a 90-degree angle. Hop two inches to the right, alternating legs mid-hop, so that you land on your left foot. Hop back to the left, only this time landing on your right foot. Continue this for two minutes, in intervals of 20 seconds, with a ten-second rest in between. Your glutes and thighs will thank you later.
Step 4: Aero Combo. Release your inner holy terror with this arm-sculpting step. Pick up a set of one-pound weights and bring your arms to your sides. Bend your elbows and hold the weights near your chin. Punch the air directly in front of you, first with your right arm and then your left. With the right arm again, punch in an undercut position, where you scoop your arm under and up. Finally, punch the air in front of you again with your left arm. This is the combo sequence. Continue this for two minutes while you slowly build speed. Rest for 30 seconds, and then repeat the sequence by beginning with your left arm.