duvide Skipping Workout ORANGE # 4

	A	B	C
1	Video for each technique:		duvide Skipping Workout ORANGE # 4 (20 minutes)
2	duvide.com/st/or4en.pdf		duvide Skipping Workout ORANGE # 4 (20 minutes)
3	Watch out for direction when starting: << = jump backwards \| >> = jump forward \| <> = backward to forward \| >< = forward to backward
4	Minute	Direction	Technique
5	1	>>	Jog-trot
6	Intensity 2		Jump from one foot to other only high enough to let the rope pass.
7	2	>>	Tiptoe-skip
8	Intensity 5		Jump on tiptoes with closed feet.
9	3	>>	Closed-feet skip
10	Intensity 3		Keep feet & knees together, jump as low as possible and jump as fast as possible.
11	4	>>	Closed-feet criss-cross
12	Intensity 6		Jump with closed feet. Hold handles in overhand grip and criss-cross arms with each jump.
13	5	>>	Crissfront-crossback hop
14	Intensity 7		Do a side swing then cross with one arm at the front and the other at the back.
15	6	>>	Crissfront-crossback hop
16	Intensity 7		Do a side swing then cross with one arm at the front and the other at the back.
17	7	>>	Jog-trot
18	Intensity 2		Jump from one foot to other only high enough to let the rope pass.
19	8	>>	Run-step
20	Intensity 4		Lift legs as if running on spot.
21	9	>>	Sprint-step
22	Intensity 7		Alternate high knee with each rotation.
23	10	>>	Jog-trot
24	Intensity 2		Jump from one foot to other only high enough to let the rope pass.
25	11	>>	Hollow-back
26	Intensity 6		Make hollow back. Hold handles in back as if trying to touch ellbows behind back jumping with closed feet.
27	12	>>	Closed-feet skip
28	Intensity 3		Keep feet & knees together, jump as low as possible and jump as fast as possible.
29	13	>>	Shoulder-pull
30	Intensity 6		Pull shoulders up and stretch arms back while jumping with closed feet.
31	14	>>	Jog-trot
32	Intensity 2		Jump from one foot to other only high enough to let the rope pass.
33	15	>>	Squat-skip arms-cross
34	Intensity 9	All-out!	Start by jumping with closed feet. With 3 jumps go down into squat. Stay there for 5 jumps then go up again.
35	16	>>	Jog-trot
36	Intensity 2		Jump from one foot to other only high enough to let the rope pass.
37	17	>>	Switch grip underhand to overhand
38	Intensity 3		Switch from overhand grip to underhand grip (jog-trot or closed feet).
39	18	>>	Double-under with 5 jump intervals overhand
40	Intensity 9	All-out!	Hold handles in overhand grip and let rope pass 2 times during each jump. Do 5 DUs, then 3 regular jumps.
41	19	>>	Jog-trot overhand
42	Intensity 3		Hold handles in overhand grip and jump the jog-trot.
43	20	>>	Slow-hop overhand
44	Intensity 2		Hold handles in overhand grip and jump as slow as possible with closed feet.
45	8/4/2020		Copyright (C) 2020 Frank Duvinage - duvide.com