Raise your hand if you used to jump rope as a kid. Now raise your hand if you still do. No? Well, if you’re looking to transform your body, it’s time to pick that jump rope back up. Here’s why: It will get your heart pumping, torch mega calories, and improve your coordination and agility. Plus, it can be used to tone from head to toe. “This circuit is a form of HIIT; you are constantly switching gears and asking your body to adjust to challenges of strength training, using a rope,” says Kira Stokes, a celebrity trainer and creator of the Stoked Method, who designed and demoed this workout exclusively for Health readers. “It’s not going to be comfortable the first time you jump or the 10th time, but embrace it. You have to get uncomfortable to change.” Stay committed, says Stokes, and you’ll reap the rewards in as little as three to four weeks.

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Jump rope circuit

Start here, repeating this jump sequence after each entire strength circuit.

20 seconds standard jumping; 10 seconds pick up the pace
20 seconds alternating feet; 10 seconds pick up the pace
20 seconds jacks; 10 seconds standard jumping
20 seconds hip rotations; 10 seconds standard jumping
20 seconds standard jumping; 10 seconds pick up the pace
20 seconds alternating feet; 10 seconds pick up the pace

On the final round, add in 60 seconds of fast-paced, back-to-back skills: 20 seconds alternating feet, 20 seconds jacks, and 20 seconds hip rotations.

RELATED: This Heart-Pumping Jump Rope Workout Is the Cardio You’ve Been Missing

Strength circuit 1

Repeat 3x without rest.

Rope overhead squat

Stand with feet slightly wider than hip-width apart and arms straight out in front of you at shoulder height, a folded rope (handles together) in hands. Pull rope taut, so that hands are slightly wider than hip-width (A). Keeping shoulders down and back, raise rope overhead as you sit down into a squat (B). Drive up from heels and engage glutes to return to “A.” Do 15 reps.

Reverse lunge with rope rotation

Start with feet hip-width apart and arms out in front of you at shoulder height, a folded rope (handles together) in hands. Pull rope taut, so hands are slightly wider than hip-width (A). Step back with right foot, lowering right knee until it’s about 1–2 inches from the ground, forming 90-degree angles with legs, while rotating torso to left (B). Return to “A” and then repeat on other side; continue alternating. Do 10–12 reps per leg.

Panther rope core stabilization

Start on all fours with hands underneath shoulders and knees slightly wider than hips and a folded rope (handles together) in a straight line, anchored under your hands. Lift knees two inches off the ground, and grab the rope with left hand and begin to pull. Remember: The rope will not move as it’s anchored to the ground with your right hand…

A workout program that's been dubbed one of the most "exclusive" fitness classes on the planet has the internet outraged. Skinny Bitch Collective (the name really says it all, doesn't it?) held an invite-only retreat in Kenya, and over the weekend, videos surfaced of students using native Maasai tribesmen as literal props during one of the workouts.

Multiple videos that were posted to Instagram show about 10 women (all of whom appear to be white and are very tall and thin) working out with the Maasai tribesmen standing as a backdrop, doing a traditional dance, or posting up as obstacles for the women to crawl around.

The Instagram account @diet_prada posted the videos and wrote: "It’s 2019 and apparently people still haven’t learned that POC/ethnic groups don’t exist to embellish already privileged lives. The Colonial mindset is alive and well."

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Needless to say, the internet is having none of SBC's ignorance. One user commented, "As an African woman I am tired of seeing my people relegated to play in the background. As a Kenyan woman it enrages me to see my people being used as PROPS, being ridiculed in his posts, being used to be their personal 'cheerleaders,' asking them to perform their traditional jump/dance to add to the 'atmosphere' of their workouts."

Russell Bateman, the founder of Skinny Bitch Collective (SBC), reportedly posted an apology on Instagram, but his account has since been deleted. (His website is also "down for maintenance.")

Multiple outlets have reported that his apology explained the group was required to be accompanied by the tribe at all times because the retreat was taking place on the tribe's ancestral lands.

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"Our intention was to promote a cross-cultural exchange through shared experiences, and to highlight the beauty of Kenya and its indigenous people," Bateman reportedly wrote, according to BuzzFeed. "We accept and understand that our content fell well short of this aim, and lacked appropriate cultural sensitivity by reinforcing colonial era stereotypes of people of color."

SBC has previously been criticized for its exclusivity and bizarre practices. As the name suggests, Bateman's targeting a *very* specific clientele—and the classes are invite-only.

After a reporter for The Cut tried the class, she wrote: "I knew that I was in the right place because, at five-foot-three, I was the shortest person in my class of 35 people. Everyone looked like girlfriends past, present, and future of Leonardo DiCaprio."

RELATED: Influencers Are Revealing the Most Hurtful Comments They Get With These Clap Backs

One of SBC's signature (and most outrageous) moves involves women pairing up and getting down on all fours…

If there's one thing everyone (and I mean everyone) can agree on, it's that J.Lo's abs are goals. I mean, seriously: At 49, her middle is as chiseled as ever.

But make no mistake, girl works damn hard for that definition. She always makes the gym a priority, and don't even get us started on her diet. (There's no forgetting her legendary 10-day no carb, no sugar challenge.)

So, what ab exercises give Jenny From the Block her rock-hard abs, anyway? Her trainer David Kirsch previously told Health that side-plank oblique-crunches are her go-to move. 

J.Lo will always be our ab mat hero, which is why we decided to round up our absolute fave photos of her stomach of steel. Here, nine times J.Lo's abs were straight fire. 

RELATED: 6 Celebrities Who Aren’t Afraid to Show Off Their Strong Arms

Rocking leggings with her face on them

J.Lo recently dropped a new collection of leggings with Niyama Sol, which she announced on Instagram with a photo of her wearing a pair of the leggings with a seriously original design: her face. Hey, we'll buy anything to help up channel our inner J.Lo while on the ab mat.  

RELATED: J.Lo Shows Off Her Toned Abs in Her Latest Bikini Photo—Here's What She Does to Keep Them Strong

Day 4 of the 10-day no carb challenge 

J.Lo and boyfriend Alex Rodriguez recently did a 10-day no-carb, no-sugar challenge, and they invited their fans to join them. By just day four of challenge, J.Lo was making headlines for how insanely defined her abs looked.

…and day 9

If doing this challenge means getting abs like that, sign us up!

RELATED: The Secret to J.Lo’s Incredible Abs, According to Her Trainer

Singing in a Latin music video 

We. Are. Speechless. This steamy shot was a teaser for J.Lo's "Te Guste" music video with Latin singer Bad Bunny.

Flexing mid workout

Just when you thought J.Lo's body couldn't get any more amazing, she posts a photo like this showing off her abs and arms. Muscular, well-defined arms used to be considered "manly", but celebs like Lopez are paving the way for women everywhere to feel comfortable rocking muscle. 

Lounging on the beach

J.Lo on an island. Nuff said. 

RELATED: 7 Small Changes You Can Make Every Day for Flatter Abs

Going hard at the gym

J.Lo posted this gym selfie with the hashtag #SundayFunday, which makes us think what she was really trying to say was #NoDaysOff. 

Repping her line of workout gear

Okay, can we take a moment to acknowledge that J.Lo is turned fully to the side and we can still see her ab muscles. Just look at those obliques…