Jumprope Workout #5

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Workout #5 Chart as PDF-file

a Kick-step
Intensity 3 Direction <<

Jump on each foot two times, every other jump swing for a kick.

b Run-step
Intensity 3.5 Direction >>

Lift legs as if running on spot.

c Bell
Intensity 4 Direction >>

Jump with closed feet back and forth.

d Push-up jump
Intensity 4.5 Direction >>

Do 3 closed feet jumps, bend forward in order to spread the rope flat on the ground. Get down for one push-up. Get up and continue jumping 3 times...

e Slow-hop
Intensity 2 Direction <<

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

f Twister criss-cross
Intensity 5 Direction >>

Jump with closed feet twisting hip from one side to other while criss-crossing arms.