| Yellow Workout 7 |
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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: 5 Heels-to-butt Thrust heels to buttocks alternately. | |||||
| 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: 8 Extend-one-leg-to-front Jump on one foot with other leg stretched in front. Change legs after 10 jumps. | |||||
| Minute 6 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 7 Direction: Forward Intensity: 8 Extend-one-leg-to-back Jump on one foot with other leg stretched to back. Change legs after 10 jumps. | |||||
| 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: 5 Jumping-Jack back&forth Jump spreading legs to front and back. | |||||
| Minute 10 Direction: Forward Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip. | |||||
| Minute 11 Direction: Forward Intensity: 7 Tiptoe-skip OH Hold handles in overhand grip and jump on tiptoes. | |||||
| Minute 12 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step. | |||||
| Minute 13 Direction: Forward Intensity: 10 Squad-skip OH Hold the handles in the overhand grip and jumping with closed feet. With 3 jumps go down into the squat. Stay there for 10 jumps then go up again. | |||||
| Minute 14 Direction: Forward Intensity: 3 Jog-step OH Hold handles in overhand grip and jump the jog-step. | |||||
| Minute 15 Direction: Forward Intensity: 2 Slow-hop OH Hold handles in overhand grip and jump as slow as possible with closed feet. | |||||
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