Run in place at a brisk pace for the specified number of steps, lifting your legs 4 to 6 inches from the floor with each step. Every 75 steps, stop and do 7 introductory ``jumping jacks'': stand with your legs together, arms at your side. Jump up in the air, extending your legs to the side and your arms outward to the level of your shoulders. Then jump up again, bringing your legs back together and your arms back to your side.

The ``Count'' column in the table helps you keep track of the running and jumping phases of this exercise. The first number is how many complete sets of 75 steps of running and 7 jumping jacks you should perform. The second number gives the number of extra steps you should run after the last full set (don't jump after these final steps).

Be sure to count a running step only as your left foot touches the
floor, *not* every time either foot touches. The easiest way to keep
count is to count to 75 as you run, do the 7 jumps, then start
counting from 1 again for the next running phase. I find that keeping
track of the number of complete sets of running and jumping is best
done by setting out a number of coins equal to the number of sets
for the current rung and moving a coin from one pile to
another as you complete each set.

By John Walker