ABC
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Video for each technique:duvide Skipping Workout ORANGE # 8 (20 minutes)
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duvide.com/st/or8en.pdf
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Watch out for direction when starting: << = jump backwards | >> = jump forward | <> = backward to forward | >< = forward to backward
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MinuteDirectionTechnique
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1>>Jog-trot
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Intensity 2Jump from one foot to other only high enough to let the rope pass.
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2>>Jog-trot criss-cross
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Intensity 4Jump from one foot to other while criss-crossing arms.
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3>>Closed-feet skip
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Intensity 3Keep feet & knees together, jump as low as possible and jump as fast as possible.
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4>>Legs criss-cross
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Intensity 5Jump crossing legs alternately.
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5>>Scissors
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Intensity 5Jump spreading legs to front and back.
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6><Swing change with side-swing (+half-turn)
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Intensity 5Swing 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.
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7<<Scissors
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Intensity 5Jump spreading legs to front and back.
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8<<Knee-to-chest
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Intensity 6Alternately pull one knee to chest with low intermediate jump inbetween.
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9<<Switch grip underhand to overhand
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Intensity 3Switch from overhand grip to underhand grip (jog-trot or closed feet).
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10<<Shoulder-pull overhand
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Intensity 7Hold handles in overhand grip pull shoulders up to neck and keep arms straight.
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11<<Arms-to-back overhand
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Intensity 6Hold handles in overhand grip and stretch arms as wide as possible jumping backwards with closed feet.
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12<<Switch grip overhand to underhand
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Intensity 3Switch from overhand grip to underhand grip (jog-trot or closed feet).
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13<>Swing change with side-swing (+half-turn)
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Intensity 5Swing 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.
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14>>Closed-feet skip
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Intensity 3Keep feet & knees together, jump as low as possible and jump as fast as possible.
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15>>DU criss-cross with 5 jump intervals
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Intensity 10All-out!First rotation hands besides body, second rotation criss-cross arms.
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16>>Jog-trot
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Intensity 2Jump from one foot to other only high enough to let the rope pass.
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17>>Jumping-Jack
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Intensity 6Jump spreading and closing legs sideways.
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18>>Jumping-Jack criss-cross
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Intensity 8All-out!Jump spreading and closing legs sideways while criss-crossing arms.
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19>>Jog-trot
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Intensity 2Jump from one foot to other only high enough to let the rope pass.
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20>>Slow-hop
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Intensity 1Jump as slowly as possible with closed feet (no intermediate jump).
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8/4/2020Copyright (C) 2020 Frank Duvinage - duvide.com