Orange Workout 5	... 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: 5 Side-step Jump sideways from one foot to other.
Minute 3 Direction: Forward Intensity: 7 Side-step criss-cross Jump sideways from one foot to other 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: 6 Knee-to-chest Alternately pull one knee to chest with low intermediate jump inbetween.
Minute 6 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 7 Direction: Backward Intensity: 7 Knee-to-chest Alternately pull one knee to chest with low intermediate jump inbetween.
Minute 8 Direction: Backward Intensity: 3 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 9 Direction: Backward Intensity: 4 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip.
Minute 10 Direction: Backward Intensity: 7 Bell back&forth OH Hold handles in overhand grip. Jump with closed feet backward and forward.
Minute 11 Direction: Backward Intensity: 7 Extend-arms-to-front OH Hold handles in overhand grip and stretch arms as wide as possible in front jumping with closed feet as low as possible.
Minute 12 Direction: Backward Intensity: 4 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip.
Minute 13 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 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 DU chest-tuck Double-under with tuck squat to chest and 1 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 Intensity: 4 Run-step Lift legs as if running on spot.
Minute 18 Direction: Forward Intensity: 7 Heels-to-butt arms-cross Thrust heels to buttocks alternately with arms crossed in front.
Minute 19 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 20 Direction: Forward Intensity: 1 Slow-hop Jump as slowly as possible with closed feet (no intermediate jump).
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Still... Each jump deserves the perfect U!