| Yellow Workout 9 |
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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: 6 Bell back&forth Jump with closed feet backward and forward. | |||||
| Minute 3 Direction: Backward Intensity: 5 Jump on each foot two times, every other jump swing for a kick. | |||||
| Minute 4 Direction: Backward Intensity: 6 Twister Jump on both feet and twist hip from one side to other. | |||||
| Minute 5 Direction: Backward Intensity: 7 Knee-to-chest Alternately pull one knee to chest with low intermediate jump inbetween. | |||||
| Minute 6 Direction: 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 7 Direction: Forward Intensity: 3 Closed-feet skip Keep feet & knees together, jump as low as possible and jump as fast as possible. | |||||
| Minute 8 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 9 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 10 Direction: Forward Intensity: 6 Shoulder-pull Pull shoulders up and stretch arms back while jumping with closed feet. | |||||
| Minute 11 Direction: Forward Intensity: 2 Jog-step Jump from one foot to other only high enough to let rope pass. | |||||
| Minute 12 Direction: Forward Intensity: 3 Switch grip UH to OH - jog-step Jump the jog-step and switch from underhand grip to overhand grip. | |||||
| Minute 13 Direction: Forward Intensity: 8 Knee-to-shoulder OH Hold handles in overhand grip. Alternately pull one knee to shoulders with low intermediate jump inbetween. | |||||
| 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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