| Yellow Workout 5 |
|
||||
|
|||||
|
|
|||||
| 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: 5 Side-step Jump sideways from one foot to other. | |||||
| Minute 3 Direction: Forward Intensity: 4 Run-step Lift legs as if running on spot. | |||||
| Minute 4 Direction: Forward Intensity: 6 Knee-to-chest Alternately pull one knee to chest with low intermediate jump inbetween. | |||||
| Minute 5 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 6 Direction: Backward Intensity: 8 Knee-to-shoulder Alternately pull one knee as high as possible to shoulders with low intermediate jump inbetween. | |||||
| Minute 7 Direction: Backward Intensity: 3 Jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 8 Direction: Backward Intensity: 4 Switch grip UH to OH - jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 9 Direction: Backward Intensity: 7 Extend-arms-to-front OH Hold handles in overhand grip and stretch arms as wide as possible in front jumping with closed feet as low as possible. | |||||
| Minute 10 Direction: Backward Intensity: 7 Flapping OH Hold handles in overhand grip and "flap" arms jumpging with closed feet. | ] | ||||
| Minute 11 Direction: Backward Intensity: 4 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip. | |||||
| Minute 12 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 13 Direction: Forward Intensity: 9 DU chest-tuck Double-under with tuck squat to chest and 1 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). | |||||
| Back To Top | |||||
