Chris Powell's Choose More, Lose More for Life (29 page)

Driving your left heel into the floor, raise your hips as high as you can and keep your right knee bent while lifting it as far as you can toward your chest.

Lower your right leg back to the floor and return to the starting position.

Quickly switch sides and drive your right heel into the floor, raising your hips again. Keep your left knee bent while lifting it as far as you can toward your chest.

Lower your left leg and hips back to the floor and return to the starting position.

Excellent for the development of multiple muscle systems.

Keeping your weight on your toes, run in place, bringing your knees up toward your chest as high as you can. With your elbows at a 90-degree angle, pump your arms aggressively at your sides, in time with your running movement.

Beginner version of High Knees

Bending your arms at a 90-degree angle, begin jogging in place by raising one heel after the other with a slight spring in your step. To keep this movement low-impact, keep toes on the ground and simply raise heels as you jog in place.

Intermediate version of High Knees

Run in place, kicking your legs back, keeping your elbows at a 90-degree angle and pumping your arms at your sides in time with your running movement.

Start by squatting with your feet and knees wide apart and your hips a few inches lower than your knees. Lean forward with your back flat and your eyes aimed directly ahead, your arms extended straight down from your shoulders (between your legs), and your fingertips touching the floor.

In one quick movement, jump up, fully extend your legs, bring your feet together, and fully extend your arms overhead to clap your hands.

Jump your feet back out to a wide stance and quickly drop back into a squat, touching the floor with your fingertips to return to the starting position.

Beginner version of Squat Jacks

Start by standing with your feet together, your legs and back straight, your shoulders squared, your arms fully extended up overhead.

Step to the side, squatting downward and touching the ground. Be sure to keep your chest up and drop your hips as low as you can.