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 10 ``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 upward as high as you can (ideally touching your fingers together above your head, but at least above your shoulders). Then jump up again, bringing your legs back together and your arms back to your side.

The ``Count'' column in the table makes it easier to 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 10 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 step in running only as your left foot touches the
floor, *not* every time either foot touches. The easiest way to keep
count is to repeatedly count to 75 as you run, do the ten jumps, then
start counting from 1 again for the next running phase. I find that
keeping count 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
you're doing at the current rung and moving a coin from one pile to
another after each set is completed.

By John Walker