A rope is the fastest way to warm up in the gym – and one of the most intense cardio sessions available. But the real benefit of the jump rope, says Rast, is that it improves both hand-eye coordination and foot speed: "Jumping fast increases strength and the rate at which your calf muscles fire, which improves quickness." [$40; crossrope.com]
DO THIS: Single-leg jumps. Hop 10 times on one leg, then switch to the other. Repeat three times.
• Warm-up. Two minutes of straight jumping.
• Cardio. Five minutes of jumping.
• Double-unders. Make the rope pass under you twice per hop.
• Jog. Pass the rope under when both feet are off the ground.