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Workout #2 Chart as PDF-file

Video Timer

Each technique as video clip

a   Kick-step
Intensity  3  Direction  >>

Jump on each foot two times, every other jump swing for a kick.

e   Bowlegs-knockknees
Intensity  3.5  Direction  >>

Jump on your toes one jump pointing outside the next pointing inside.

d   Jog-trot
Intensity  2.5  Direction  <<

Jump from one foot to other only high enough to let the rope pass.

c   Knee-to-chest
Intensity  4.5  Direction  <<

Alternately pull one knee to chest with low intermediate jump inbetween.

e   Double-handed Figure-8-swing
Intensity  1  Direction  ∞

Swing rope in front with closed forearms describing the figure 8. Movement comes from the hip.

f   Closed-feet criss-cross
Intensity  4.5  Direction  >>

Keep feet & knees together. Jump only high enough to let rope pass while criss-crossing arms.


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