Orange Workout 6	... 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 Run-step Lift legs as if running on spot.
Minute 3 Direction: Forward Intensity: 6 Run-step criss-cross Lift legs as if running on spot while criss-crossing arms
Minute 4 Direction: Forward Intensity: 5 Twister Jump on both feet and twist hip from one side to other.
Minute 5 Direction: Forward Intensity: 6 Twister criss-cross Jump on both feet and twist hip from one side to other 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: 6 Can-can Jump on one foot and kick other foot as high as possible in front.
Minute 8 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 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: 8 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: Backward Intensity: 7 Twister OH Hold handles in overhand grip, jump on both feet and twist hip from one side to other.
Minute 12 Direction: Backward Intensity: 4 Jog-step OH Hold handles in overhand grip and jump the jog-step.
Minute 13 Direction: Backward Intensity: 4 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip.
Minute 14 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 15 Direction: Forward Intensity: 10 Quarter-rope Fold the rope to 1/4 of its length and jump through it.
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: 9 Sprint-step criss-cross Alternate high knee with each rotation while criss-crossing arms.
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).
Back To Top

|

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