Kysero
Try for free

Hip Flexors · Beginner

Fast Kick With Arm Circles

Dynamic warm-up alternating controlled front kicks with small arm circles at shoulder height.

View instructionsAll exercises
Back to all exercises
Fast Kick With Arm Circles demonstration

Exercise overview

Training details

Hip FlexorsQuadricepsShouldersCore

Equipment

Bodyweight

Sets × time

3 × 40 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet under the hips and extend both arms out to the sides at shoulder height.
  2. 02Begin making small, quick arm circles while keeping the shoulders down and elbows softly straight.
  3. 03At the same time, perform controlled alternating front kicks without leaning your torso backward.
  4. 04Maintain an even rhythm between the arm circles and kicks, landing softly after each leg movement.
  5. 05Continue for the assigned interval, then reduce the speed gradually before stopping.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHigh Leg Swing KickRelated variationTin Soldiers

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteA-SkipComparable substituteWall DrillComparable substituteSupported Single-Leg High Knee to Butt KickComparable substituteAssisted Front Split StretchComparable substituteHurdler StretchComparable substituteLying Hamstring Stretch with Band

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder