| Yellow Workout 1 |
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| 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 Run-step Lift legs as if running on spot. | |||||
| Minute 3 Direction: Backward Intensity: 7 Can-can Jump on one foot and kick other foot as high as possible in front. | |||||
| Minute 4 Direction: Backward to forward Intensity: 3 Swing change backw/forw - closed feet Jump with closed feet backward, slow down and let feet catch the rope to stop. Continue jumping forward. | |||||
| Minute 5 Direction: Forward Intensity: 7 Cranking - right hand OH grip Hold right handle in overhand grip and left handle in underhand grip. Right arms is stretched and stays static, left hand makes movement as if turning a crank. | |||||
| Minute 6 Direction: Forward Intensity: 7 Cranking - left hand OH grip Hold left handle in overhand grip and right handle in underhand grip. Left arms is stretched and stays static, right hand makes movement as if turning a crank. | |||||
| 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: 6 Extend-arms-to-side OH Hold handles in overhand grip and stretch arms as wide as possible sideways jumping with closed feet. | |||||
| Minute 9 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step. | |||||
| Minute 10 Direction: Forward Intensity: 6 Extend-arms-to-back OH Hold handles in overhand grip and stretch arms as wide as possible jumping backwards 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 Intensity: 3 Closed-feet skip Keep feet & knees together, jump as low as possible and jump as fast as possible. | |||||
| Minute 13 Direction: Forward Intensity: 9 DU butt-tuck Double-under with tuck squat to buttocks and one intermediate jump. | |||||
| Minute 14 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 15 Direction: Forward Intensity: 1 Slow-hop Jump as slowly as possible with closed feet (no intermediate jump). | |||||
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