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Exercise overview
Training details
Hip FlexorsQuadsShouldersCore
Equipment
Bodyweight
Sets × time
3 × 40 sec
Rest
1 min
How to perform it
Step-by-step instructions
- 01Stand tall with your feet under the hips and extend both arms out to the sides at shoulder height.
- 02Begin making small, quick arm circles while keeping the shoulders down and elbows softly straight.
- 03At the same time, perform controlled alternating front kicks without leaning your torso backward.
- 04Maintain an even rhythm between the arm circles and kicks, landing softly after each leg movement.
- 05Continue for the assigned interval, then reduce the speed gradually before stopping.
Use this exercise in a plan