Ropejumprope Workout # 9 (Intensity Score 24)
6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (9/10)
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 Speedy short-step
Intensity 3.5 Direction >>
Lift your feet alternately only high enough to let the rope pass.
b Pendulum
Intensity 3.5 Direction <<
Swing your legs sideways alternately
c Jog-trot criss-cross
Intensity 4.5 Direction >>
Jump from one foot to other while criss-crossing arms.
d Side-swing criss-cross
Intensity 4 Direction >>
Jump and swing rope one time on left side on second swing criss-cross arms and swing rope one time. Continue side-swing on right side.
e Slalom
Intensity 4 Direction >>
Jump with closed feet from one side to other.
f Criss-cross backward
Intensity 4.5 Direction <<
Two closed feet jumps backward than one jump with crossed arms.
