Orange Workout 1	... 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 Kick-step Jump on each foot two times, every other jump swing for a kick.
Minute 3 Direction: Forward Intensity: 5 Kick-step criss-cross Jump on each foot two times, every other jump swing for a kick while criss-crossing arms.
Minute 4 Direction: Forward Intensity: 6 Jump crossing legs alternately.
Minute 5 Direction: Forward Intensity: 8 Legs&arms criss-cross Jump crossing legs alternately while criss-crossing arms.
Minute 6 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 7 Direction: Forward Intensity: 7 Cranking - right hand OH grip Hold right handle in overhand grip and left handle in underhand grip. Right arms is stretched and stays static, left hand makes movement as if turning a crank.
Minute 8 Direction: Forward Intensity: 7 Cranking - left hand OH grip Hold left handle in overhand grip and right handle in underhand grip. Left arms is stretched and stays static, right hand makes movement as if turning a crank.
Minute 9 Direction: Forward Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip.
Minute 10 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 11 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step.
Minute 12 Direction: Forward Intensity: 6 Extend-arms-to-back OH Hold handles in overhand grip and stretch arms as wide as possible jumping backwards 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: 9 DU butt-tuck Double-under with tuck squat to buttocks and one intermediate jump.
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 Closed-feet max-speed Keep feet & knees together, jump as low as possible and as fast as possible.
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).
Back To Top

|

© 2012 duvide  •  Terms of Use  •  Privacy Policy  •  RSS
Still... Each jump deserves the perfect U!