| A | B | C | |
|---|---|---|---|
1 | Video for each technique: | duvide Skipping Workout ORANGE # 10 (20 minutes) | |
2 | duvide.com/st/or10en.pdf | ||
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 | >> | Butt-kick |
8 | Intensity 5 | Thrust heels to buttocks alternately. | |
9 | 3 | >> | Butt-kick criss-cross |
10 | Intensity 8 | Thrust heels to buttocks alternately while criss-crossing arms. | |
11 | 4 | >> | Jog-trot |
12 | Intensity 2 | Jump from one foot to other only high enough to let the rope pass. | |
13 | 5 | >> | Marshaller |
14 | Intensity 7 | Move stretched out arms up and down like signaling someone to stop. Movement comes solely from shoulders. Jump high enough to let the rope pass. | |
15 | 6 | >> | Marshaller |
16 | Intensity 7 | Move stretched out arms up and down like signaling someone to stop. Movement comes solely from shoulders. Jump high enough to let the rope pass. | |
17 | 7 | >> | Switch grip underhand to overhand |
18 | Intensity 3 | Switch from overhand grip to underhand grip (jog-trot or closed feet). | |
19 | 8 | >> | Shoulder-pull overhand |
20 | Intensity 7 | Hold handles in overhand grip pull shoulders up to neck and keep arms straight. | |
21 | 9 | >> | Closed-feet skip overhand |
22 | Intensity 6 | Hold handles in overhand grip. Keep feet & knees together, jump as low as possible and jump as fast as possible. | |
23 | 10 | >> | Arms-to-side overhand |
24 | Intensity 6 | Hold handles in overhand grip and stretch arms as wide as possible sideways jumping with closed feet. | |
25 | 11 | >> | Jog-trot overhand |
26 | Intensity 7 | Hold handles in overhand grip and jump the jog-trot. | |
27 | 12 | >> | Scissors overhand |
28 | Intensity 7 | Hold handles in overhand grip. Jump spreading legs to front and back. | |
29 | 13 | >> | Switch grip overhand to underhand |
30 | Intensity 3 | Switch from overhand grip to underhand grip (jog-trot or closed feet). | |
31 | 14 | >> | Closed-feet skip |
32 | Intensity 3 | Keep feet & knees together, jump as low as possible and jump as fast as possible. | |
33 | 15 | >> | Squat-skip |
34 | Intensity 8 | 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 | >< | Swing change with side-swing (+half-turn) |
36 | 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. | |
37 | 17 | << | Run-step |
38 | Intensity 4 | Lift legs as if running on spot. | |
39 | 18 | << | Sprint-step backward |
40 | Intensity 8 | All-out! | Alternate high knee with each rotation spinning rope backwards. |
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 | |