Orange Workout 9	... to print as pdf-file: 1 page or 2 pages
Minute 1 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step.
Minute 2 Direction: Forward Intensity: 5 Heels-to-butt OH Hold handles in overhand grip. Thrust heels to buttocks alternately.
Minute 3 Direction: Forward Intensity: 6 Twister OH Hold handles in overhand grip, jump on both feet and twist hip from one side to other.
Minute 4 Direction: Forward Intensity: 3 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip.
Minute 5 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 6 Direction: Forward Intensity: 5 Jumping-Jack sideways Jump spreading and closing legs sideways.
Minute 7 Direction: Forward Intensity: 7 Jumping-Jack sideways criss-cross Jump spreading and closing legs sideways while criss-crossing arms.
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: 6 Hollow-back Make hollow back. Hold handles in back as if trying to touch ellbows behind back jumping with closed feet.
Minute 10 Direction: Forward Intensity: 4 Run-step Lift legs as if running on spot.
Minute 11 Direction: Forward Intensity: 6 Run-step criss-cross Lift legs as if running on spot while criss-crossing arms
Minute 12 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 13 Direction: Backward Intensity: 5 Heels-to-butt Thrust heels to buttocks alternately.
Minute 14 Direction: Backward Intensity: 3 Jog-step Jump from one foot to other only high enough to let rope pass.
Minute 15 Direction: Backward Intensity: 10 DU backwards While spinning the rope backwards, jump 1 time and let rope pass 2 rotations.
Minute 16 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 17 Direction: Forward Intensity: 3 Closed-feet skip Keep feet & knees together, jump as low as possible and jump as fast as possible.
Minute 18 Direction: Forward Intensity: 10 DU arms-cross 5 jump interval Cross arms in front, jump 5 DU intervals and 5 normal jumps.
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!