Orange Workout 4	... to print as pdf-file: 1 page or 2 pages
Minute 1 Direction: Backward Intensity: 3 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 2 Direction: Backward Intensity: 5 Jog-step Jump on each foot two times, every other jump swing for a kick.
Minute 3 Direction: Backward Intensity: 7 Tiptoe-skip Jump on tiptoes with closed feet.
Minute 4 Direction: Backward Intensity: 5 Run-step Lift legs as if running on spot.
Minute 5 Direction: Backward Intensity: 7 Can-can Jump on one foot and kick other foot as high as possible in front.
Minute 6 Direction: Backward Intensity: 3 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 7 Direction: Backward to forward Intensity: 5 Swing change backw/forw w. side-swing & half-turn Swing change from backward to forward with side-swing and half turn. You are now jumping forward but your back faces the clock. Do a 180 degree turn by incrementally turning towards the clock to continue with more techniques jumping forward.
Minute 8 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 9 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 10 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 11 Direction: Forward Intensity: 6 Hollow-back Make hollow back. Hold handles in back as if trying to touch ellbows behind back jumping with closed feet.
Minute 12 Direction: Forward Intensity: 3 Closed-feet skip Keep feet & knees together, jump as low as possible and jump as fast as possible.
Minute 13 Direction: Forward Intensity: 6 Shoulder-pull Pull shoulders up and stretch arms back while jumping with closed feet.
Minute 14 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 15 Direction: Forward Intensity: 9 Squad-skip Start by jumping with closed feet. With 3 jumps go down into squat. 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 Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip.
Minute 18 Direction: Forward Intensity: 9 Double-under Jump one time and let the rope pass 2 rotations.
Minute 19 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step.
Minute 20 Direction: Forward Intensity: 2 Slow-hop OH Hold handles in overhand grip and jump as slow as possible with closed feet.
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Still... Each jump deserves the perfect U!