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Workout #9 Chart as PDF-file

Video Timer

Each technique as video clip

a   Speedy short-step
Intensity  3.5  Direction  >>

Lift your feet alternately only high enough to let the rope pass.

b   Pendulum
Intensity  3.5  Direction  <<

Swing your legs sideways alternately

c   Jog-trot criss-cross
Intensity  4.5  Direction  >>

Jump from one foot to other while criss-crossing arms.

d   Side-swing criss-cross
Intensity  4  Direction  >>

Jump and swing rope one time on left side on second swing criss-cross arms and swing rope one time. Continue side-swing on right side.

e   Slalom
Intensity  4  Direction  >>

Jump with closed feet from one side to other.

f   Criss-cross backward
Intensity  4.5  Direction  <<

Two closed feet jumps backward than one jump with crossed arms.


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