Training

Ropejumprope Workout # 5 (Intensity Score 22)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (5/10)

    • Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)

     

    Workout with each technique as video clip incl. description

    Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

    a   Kick-step
    Intensity  3  Direction  <<

    Jump on each foot two times, every other jump swing for a kick.

    b   Run-step
    Intensity  3.5  Direction  >>

    Lift legs as if running on spot.

    c   Bell
    Intensity  4  Direction  >>

    Jump with closed feet back and forth.

    d   Push-up jump
    Intensity  4.5  Direction  >>

    Do 3 closed feet jumps, bend forward in order to spread the rope flat on the ground. Get down for one push-up. Get up and continue jumping 3 times...

    e   Slow-hop
    Intensity  2  Direction  <<

    Jump as slowly as possible with closed feet without intermediate jump.

    f   Twister criss-cross
    Intensity  5  Direction  >>

    Jump with closed feet twisting hip from one side to other while criss-crossing arms.

    Share It