Hand-Swipe March

1. Starting Position:

   • Stand with your feet hip-width apart.

   • Keep your arms extended out in front of you at shoulder height, parallel to the ground.

2. Body Positioning:

   • Engage your core muscles to maintain stability.

   • Ensure your back is straight and shoulders are relaxed.

3. Movement:

   • Begin by raising your right knee towards your chest while simultaneously swiping your left arm down towards your right knee.

   • Return to the starting position by lowering your right leg and extending your left arm back out.

4. Repeat:

   • Now repeat the motion with your left knee rising and your right arm swiping down towards your left knee.

   • Alternate sides in a smooth, rhythmic motion, maintaining a steady pace.

5. Breathing:

   • Inhale as you prepare to lift your knee, and exhale as you perform the swipe.

6. Form Check:

   • Make sure your knees are driving straight up, not out to the sides.

   • Keep your movements controlled to avoid jerking motions.

7. Duration:

   • Aim for 30 seconds to 1 minute, taking breaks as needed.

8. Modification:

   • If you find it challenging to perform the motions quickly, slow them down and focus on form.

Remember to warm up before starting and cool down afterwards to prevent injury. Enjoy your workout!