duvide Skipping Workout ORANGE # 6

	A	B	C
1	Video for each technique:		duvide Skipping Workout ORANGE # 6 (20 minutes)
2	duvide.com/st/or6en.pdf		duvide Skipping Workout ORANGE # 6 (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	>>	Run-step
8	Intensity 4		Lift legs as if running on spot.
9	3	>>	Run-step criss-cross
10	Intensity 6		Lift legs as if running on spot while criss-crossing arms
11	4	>>	Butt-kick
12	Intensity 5		Thrust heels to buttocks alternately.
13	5	>>	Closed-feet skip
14	Intensity 3		Keep feet & knees together, jump as low as possible and jump as fast as possible.
15	6	>>	Side-step
16	Intensity 5		Jump sideways from one foot to other.
17	7	>>	Side-step
18	Intensity 5		Jump sideways from one foot to other.
19	8	><	Swing change with side-swing (+half-turn)
20	Intensity 5		Swing change from backward to forward with side-swing and half turn. Now turn 180 degree by incrementally turning towards timer to continue with the techniques facing timer.
21	9	<<	Switch grip underhand to overhand
22	Intensity 3		Switch from overhand grip to underhand grip (jog-trot or closed feet).
23	10	<<	Arms-to-side backward overhand
24	Intensity 7		Hold handles in overhand grip and stretch arms as wide as possible sideways with closed feet spinning the rope backwards.
25	11	<<	Arms-to-front backward overhand
26	Intensity 7		Hold handles in overhand grip and stretch arms as wide as possible in front jumping with closed feet spinning rope backwards.
27	12	<<	Arms-to-back backward overhand
28	Intensity 8		Hold handles in overhand grip and stretch arms as wide as possible jumping backwards with closed feet spinning the rope backwards.
29	13	<<	Switch grip overhand to underhand
30	Intensity 3		Switch from overhand grip to underhand grip (jog-trot or closed feet).
31	14	<>	Swing change with side-swing (+half-turn)
32	Intensity 5		Swing change from backward to forward with side-swing and half turn. Now turn 180 degree by incrementally turning towards timer to continue with the techniques facing timer.
33	15	>>	Quarter-rope
34	Intensity 10	All-out!	Jump through the folded rope.
35	16	>>	Jog-trot
36	Intensity 2		Jump from one foot to other only high enough to let the rope pass.
37	17	>>	Run-step
38	Intensity 4		Lift legs as if running on spot.
39	18	>>	Sprint-step criss-cross
40	Intensity 9	All-out!	Alternate high knee with each rotation while criss-crossing arms.
41	19	>>	Jog-trot
42	Intensity 2		Jump from one foot to other only high enough to let the rope pass.
43	20	>>	Slow-hop
44	Intensity 1		Jump as slowly as possible with closed feet (no intermediate jump).
45	8/4/2020		Copyright (C) 2020 Frank Duvinage - duvide.com