Ropejumprope Workout # 8 (Timer & Videos) Intensity Score 23.5 Category: Program Share Link to countdown timer 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.