skips

Cardiovascular system

• Target muscles: full body, glutes, legs, hamstrings
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Stand tall with feet hip-width, arms bent about 90°, core braced, and eyes forward.
2. Push through the ball of your left foot to hop as you drive your right knee to hip height and swing the left arm forward/right arm back.
3. Land softly on your left forefoot with a slight bend in the ankle, knee, and hip; keep your torso upright.
4. Step onto your right foot and immediately hop, driving the left knee up with an opposite arm swing.
5. Maintain quick, light ground contacts, knees tracking over toes, and dorsiflex the airborne foot.
6. Alternate sides continuously for time or distance while breathing steadily and avoiding excessive forward lean.