Ropejumprope Workout # 1 (Timer & Videos) Intensity Score 18 Category: Program Share Link to countdown timer Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging a Jog-trot Intensity 2.5 Direction >> Jump from one foot to other only high enough to let the rope pass. b Butt-kick Intensity 4 Direction >> Thrust heels to buttocks alternately. c Closed-feet skip Intensity 2.5 Direction << Keep feet & knees together. Jump only high enough to let rope pass. d Scissors Intensity 4 Direction >> Jump spreading legs to front and back. e Figure-8-swing single-hand Intensity 1 Direction ∞ Swing rope in front with both handles in one hand describing a figure 8. Movement comes from the hip. Change hands after 30 seconds. f Marshaller Intensity 4 Direction >> Move stretched out arms up and down like signaling someone. Movement comes solely from shoulders.