Ropejumprope Workout # 4 (Timer & Videos) Intensity Score 21.5 Category: Program Share Link to countdown timer Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging a Tiptoe-skip Intensity 3.5 Direction >> Jump on tiptoes with closed feet. b Closed-feet skip Intensity 2.5 Direction << Keep feet & knees together. Jump only high enough to let rope pass. c Single-feet criss-cross Intensity 5 Direction >> Jump on one leg while criss-crossing arms. Change leg after 3 times criss-crossing. d Flapping Intensity 3.5 Direction >> Jump with closed feet and rotate the rope by moving your forearms up and down with steady wrists. e Slow-hop Intensity 2 Direction << Jump as slowly as possible with closed feet without intermediate jump. f Butt-kick criss-cross Intensity 5 Direction >> Thrust heels to buttocks alternately while criss-crossing arms.