1.Begin facing forward and pivot to the right
2.Step your right leg back as you bend your right knee into a lunge
3.Punch forward with your left arm then your right arm
4.Step back to the middle and turn to the left, taking your left leg back and your right arm forward in a punch followed by your left arm
5.Continue alternating sides, moving quickly
6.To make harder, lunge deeper or add a jump in the middle
Warm up, cool down and stretch
Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:
- Jogging on the spot
- Pumping your arms
- Shoulder rolls
- Controlled punches
- Circular ‘windmill’ arm movements in the air.
After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.