Orange Workout 7	... 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 Kick-step Jump on each foot two times, every other jump swing for a kick.
Minute 3 Direction: Backward Intensity: 6 Bell back&forth Jump with closed feet backward and forward.
Minute 4 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 5 Direction: Forward Intensity: 7 Side-swing criss-cross kick-step Jump kick-step and swing rope one time on left side on second swing criss-cross arms and swing rope one time. Continue side-swing on right side.
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: 8 Extend-one-leg-to-front Jump on one foot with other leg stretched in front. Change legs after 10 jumps.
Minute 8 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 9 Direction: Forward Intensity: 8 Extend-one-leg-to-back Jump on one foot with other leg stretched to back. Change legs after 10 jumps.
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: 7 Heel-skip Jump on heels with closed feet.
Minute 12 Direction: Forward Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip.
Minute 13 Direction: Forward Intensity: 7 Tiptoe-skip OH Hold handles in overhand grip and jump on tiptoes.
Minute 14 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step.
Minute 15 Direction: Forward Intensity: 10 Squad-skip OH Hold the handles in the overhand grip and jumping with closed feet. With 3 jumps go down into the squat. Stay there for 10 jumps then go up again.
Minute 16 Direction: Forward Intensity: 3 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip.
Minute 17 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 18 Direction: Forward Intensity: 8 Arms-cross Cross arms in front and continue jumping in this position while jumping with closed feet.
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!