| Yellow Workout 10 |
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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. | |||||
| Minute 2 Direction: Forward Intensity: 4 Heels-to-butt Thrust heels to buttocks alternately. | |||||
| Minute 3 Direction: Forward Intensity: 6 Heels-to-butt criss-cross Thrust heels to buttocks alternately 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: 7 Leg-swing Jump on one foot and swing other leg back and forth as far as possible. Change legs after 10 jumps. | |||||
| Minute 6 Direction: Forward Intensity: 7 Leg-swing Jump on one foot and swing other leg back and forth as far as possible. Change legs after 10 jumps. | |||||
| Minute 7 Direction: Forward Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip. | |||||
| Minute 8 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step. | |||||
| Minute 9 Direction: Forward Intensity: 7 Jumping-Jack back&forth OH Hold handles in overhand grip. Jump spreading legs to front and back. | |||||
| Minute 10 Direction: Forward Intensity: 6 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: Forward Intensity: 3 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip. | |||||
| Minute 12 Direction: Forward to backward Intensity: 3 Swing change forw/backw - closed feet Jump with closed feet, slow down and let feet catch the rope to stop. Continue jumping bachwards. | |||||
| Minute 13 Direction: Backward Intensity: 8 Sprint-step Alternate high knee with each rotation. | |||||
| 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: 2 Slow-hop Jump as slowly as possible with closed feet (no intermediate jump). | |||||
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