Ropejumprope Workout # 8 (Intensity Score 23.5)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (8/10)

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   Marshaller
Intensity  4  Direction  >>

Move stretched out arms up and down like signaling someone. Movement comes solely from shoulders.

b   Run-step
Intensity  3.5  Direction  <<

Lift legs as if running on spot.

c   Swing-change f/b w. half-turn
Intensity  4  Direction  ><

Jump forward, do a side-swing & pivot 180 degree. Now jumping backward 3 times. When the rope is swinging upwards, turn again 180 degree and continue jumping forward 3 times...

c   Knee-to-chest
Intensity  4.5  Direction  >>

Alternately pull one knee to chest with low intermediate jump inbetween.

e   Jog-trot
Intensity  2.5  Direction  <<

Jump from one foot to other only high enough to let the rope pass.

f   Tiptoe-skip criss-cross
Intensity  5  Direction  >>

Jump on tiptoes with closed feet while criss-crossing arms.

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