Orange Workout 10	... to print as pdf-file: 1 page or 2 pages
Minute 1 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 2 Direction: Forward Intensity: 4 Heels-to-butt Thrust heels to buttocks alternately.
Minute 3 Direction: Forward Intensity: 6 Heels-to-butt criss-cross Thrust heels to buttocks alternately while criss-crossing arms.
Minute 4 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 5 Direction: Forward Intensity: 7 Leg-swing Jump on one foot and swing other leg back and forth as far as possible. Change legs after 10 jumps.
Minute 6 Direction: Forward Intensity: 7 Leg-swing Jump on one foot and swing other leg back and forth as far as possible. Change legs after 10 jumps.
Minute 7 Direction: Forward Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip.
Minute 8 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step.
Minute 9 Direction: Forward Intensity: 5 Kick-step OH Hold handles in overhand grip. Jump on each foot two times, every second jump swing for a kick.
Minute 10 Direction: Forward Intensity: 3 Kick-step criss-cross OH Hold handles in overhand grip and jump the kick-step while criss-crossing arms.
Minute 11 Direction: Forward Intensity: 7 Jog-step OH Hold handles in overhand grip and jump the jog-step.
Minute 12 Direction: Forward Intensity: 6 Extend-arms-to-side OH Hold handles in overhand grip and stretch arms as wide as possible sideways jumping with closed feet.
Minute 13 Direction: Forward Intensity: 3 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip.
Minute 14 Direction: Forward Intensity: 3 Closed-feet skip Keep feet & knees together, jump as low as possible and jump as fast as possible.
Minute 15 Direction: Forward Intensity: 10 Squad-skip arms-cross Start by jumping with closed feet then cross arms in front body. With 3 jumps go down into squat holding this position. Stay there for 10 jumps then go up again.
Minute 16 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 17 Direction: Forward to backward Intensity: 5 Swing change forw/backw w. side-swing & half-turn Swing change from forward to backward with side-swing and half turn. You are now jumping backward but your back faces the clock. Do a 180 degree turn by incrementally turning towards the clock to continue with more techniques jumping backward.
Minute 18 Direction: Backward Intensity: 9 Sprint-step backward Alternate high knee with each rotation spinning rope backwards.
Minute 19 Direction: Backward Intensity: 3 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 20 Direction: Backward Intensity: 2 Slow-hop Jump as slowly as possible with closed feet (no intermediate jump).
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Still... Each jump deserves the perfect U!