| Yellow Workout 8 |
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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: 5 Bell sideways Jump with closed feet from one side to other. | |||||
| Minute 3 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 4 Direction: Forward Intensity: 5 Bell back&forth Jump with closed feet backward and forward. | |||||
| 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: 4 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip. | |||||
| Minute 7 Direction: Backward Intensity: 7 Extend-arms-to-side OH Hold handles in overhand grip and stretch arms as wide as possible sideways jumping with closed feet. | |||||
| Minute 8 Direction: Backward Intensity: 6 Heels-to-butt OH Hold handles in overhand grip. Thrust heels to buttocks alternately. | |||||
| Minute 9 Direction: Backward Intensity: 8 Shoulder-pull OH Hold handles in overhand grip pull shoulders up to neck and keep arms straight. | |||||
| Minute 10 Direction: Backward Intensity: 4 Switch grip OH to UH - jog-step Jump the jog-step and switch from overhand grip to underhand grip. | |||||
| Minute 11 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 12 Direction: Forward Intensity: 4 Run-step Lift legs as if running on spot. | |||||
| Minute 13 Direction: Forward Intensity: 7 Heels-to-butt arms-cross Thrust heels to buttocks alternately with arms crossed in front. | |||||
| 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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