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| Orange Workout 8 |
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| Minute 1 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. Alternative QuickTime Video Link | |||||
| Minute 2 Direction: Forward Intensity: 4 Jog-step criss-cross Jump from one foot to other while criss-crossing arms. Alternative QuickTime Video Link | |||||
| Minute 3 Direction: Forward Intensity: 3 Closed-feet skip Keep feet & knees together, jump as low as possible and jump as fast as possible. Alternative QuickTime Video Link | |||||
| Minute 4 Direction: Forward Intensity: 5 Duck Stick your butt out as far as possible and jump flat with closed feet. Alternative QuickTime Video Link | |||||
| Minute 5 Direction: Forward Intensity: 5 Scissors Jump spreading legs to front and back. Alternative QuickTime Video Link | |||||
| 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. Alternative QuickTime Video Link | |||||
| Minute 7 Direction: Forward Intensity: 5 Scissors Jump spreading legs to front and back. Alternative QuickTime Video Link | |||||
| Minute 8 Direction: Backward Intensity: 6 Knee-to-chest Alternately pull one knee to chest with low intermediate jump inbetween. Alternative QuickTime Video Link | |||||
| Minute 9 Direction: Backward Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip. Alternative QuickTime Video Link | |||||
| Minute 10 Direction: Backward Intensity: 7 Shoulder-pull OH Hold handles in overhand grip pull shoulders up to neck and keep arms straight. Alternative QuickTime Video Link | |||||
| Minute 11 Direction: Backward Intensity: 6 Extend-arms-to-back OH Hold handles in overhand grip and stretch arms as wide as possible jumping backwards with closed feet. Alternative QuickTime Video Link | |||||
| Minute 12 Direction: Backward Intensity: 3 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip. Alternative QuickTime Video Link | |||||
| 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. Alternative QuickTime Video Link | |||||
| Minute 14 Direction: Forward Intensity: 3 Closed-feet skip Keep feet & knees together, jump as low as possible and jump as fast as possible. Alternative QuickTime Video Link | |||||
| Minute 15 Direction: Forward Intensity: 10 DU criss-cross 5 jump intervals First rotation hands besides body, second rotation criss-cross arms. Alternative QuickTime Video Link | |||||
| Minute 16 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. Alternative QuickTime Video Link | |||||
| Minute 17 Direction: Forward Intensity: 5 Jumping-Jack Jump spreading and closing legs sideways. Alternative QuickTime Video Link | |||||
| Minute 18 Direction: Forward Intensity: 7 Jumping-Jack criss-cross Jump spreading and closing legs sideways while criss-crossing arms. Alternative QuickTime Video Link | |||||
| Minute 19 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. Alternative QuickTime Video Link | |||||
| Minute 20 Direction: Forward Intensity: 2 Slow-hop Jump as slowly as possible with closed feet (no intermediate jump). Alternative QuickTime Video Link | |||||
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