Jumprope Workout #1

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Workout #1 Chart as PDF-file

a Jog-trot
Intensity 2.5 Direction >>

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

b Butt-kick
Intensity 4 Direction >>

Thrust heels to buttocks alternately.

c Closed-feet skip
Intensity 2.5 Direction <<

Keep feet & knees together. Jump only high enough to let rope pass.

d Scissors
Intensity 4 Direction >>

Jump spreading legs to front and back.

e Figure-8-swing single-hand
Intensity 1 Direction ∞

Swing rope in front with both handles in one hand describing a figure 8. Movement comes from the hip. Change hands after 30 seconds.

f Marshaller
Intensity 4 Direction >>

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