Jumprope Workout #4

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Workout #4 Chart as PDF-file

a Tip-toe skip
Intensity 3.5 Direction <<

Jump on tiptoes with closed feet.

c Closed-feet skip
Intensity 2.5 Direction <<

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

c Single-feet criss-cross
Intensity 5 Direction >>

Jump on one leg while criss-crossing arms. Change leg after 3 times criss-crossing.

d Flapping
Intensity 3.5 Direction >>

Jump with closed feet and rotate the rope by moving your forearms up and down with steady wrists.

e Slow-hop
Intensity 2 Direction <<

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

f Butt-kick criss-cross
Intensity 5 Direction >>

Thrust heels to buttocks alternately while criss-crossing arms.