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| Yellow Workout 4 |
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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 Kick-step Jump on each foot two times, every other jump swing for a kick. | |||||
| Minute 3 Direction: Backward Intensity: 7 Tiptoe-skip Jump on tiptoes with closed feet. | |||||
| Minute 4 Direction: Backward Intensity: 3 Jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 5 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 6 Direction: Forward Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip. | |||||
| Minute 7 Direction: Forward Intensity: 7 Can-can OH Hold handles in overhand grip. Jump on one foot and kick other foot as high as possible in front. | |||||
| Minute 8 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 9 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 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: 6 Hollow-back Make hollow back. Hold handles in back as if trying to touch ellbows behind back jumping with closed feet. | |||||
| Minute 12 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 13 Direction: Forward Intensity: 9 Squad-skip Start by jumping with closed feet. With 3 jumps go down into squat. Stay there for 10 jumps then go up again. | |||||
| 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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