OverviewJR-WO #1JR-WO #2JR-WO #3JR-WO #5JR-WO #6JR-WO #7JR-WO #8JR-WO #9JR-WO #10

Workout #4 Chart as PDF-file

Video Timer

Each technique as video clip

a   Tip-toe skip
Intensity  3.5  Direction  <<

Jump on tiptoes with closed feet.

c   Closed-feet skip
Intensity  2.5  Direction  <<

Keep feet & knees together. Jump only high enough to let rope pass.

c   Single-feet criss-cross
Intensity  5  Direction  >>

Jump on one leg while criss-crossing arms. Change leg after 3 times criss-crossing.

d   Flapping
Intensity  3.5  Direction  >>

Jump with closed feet and rotate the rope by moving your forearms up and down with steady wrists.

e   Slow-hop
Intensity  2  Direction  <<

Jump as slowly as possible with closed feet without intermediate jump.

f   Butt-kick criss-cross
Intensity  5  Direction  >>

Thrust heels to buttocks alternately while criss-crossing arms.


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