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OverviewJR-WO #1JR-WO #2JR-WO #3JR-WO #4JR-WO #5JR-WO #7JR-WO #8JR-WO #9JR-WO #10

Workout #6 Chart as PDF-file

Video Timer

Each technique as video clip

a   Twister
Intensity  3  Direction  >>

Jump with closed feet while twisting hip from one side to other.

b   Side-step
Intensity  4  Direction  >>

Jump sideways from one foot to other.

c   Jumping-Jack
Intensity  4  Direction  >>

Jump spreading and closing legs sideways.

d   Sprint-step
Intensity  4.5  Direction  <<

Alternate high knee with each rotation.

e   Helicopter-swing
Intensity  2  Direction  ∞

Rotate the rope with closed forearms over your head. Change direction after 10 rotations.

f   Bell criss-cross
Intensity  5  Direction  >>

Jump with closed feet back and forth while criss-crossing arms.

 

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