Standing Wide-Stance Air Bike

Starting Position:

• Stand tall with your feet wider than shoulder-width apart.

• Keep your toes pointed slightly outward.

• Engage your core by pulling your belly button in towards your spine.

• Allow your arms to hang at your sides or place your hands on your hips.

Movement Execution:

• Begin by shifting your weight onto your right leg.

• Raise your left knee towards your chest as you simultaneously twist your upper body to the right.

• As you bring your knee up, try to touch it with your right elbow for an added challenge.

• Quickly return to the starting position by lowering your left leg and untwisting your torso.

Alternate Sides:

• Repeat the movement by shifting your weight to your left leg.

• Raise your right knee towards your chest while twisting your upper body to the left.

• Touch your left elbow to your right knee if possible, then return to the starting position.

Repetitions:

• Aim to perform 10-15 repetitions on each side.

• Focus on maintaining a steady rhythm while keeping your movements controlled.

Tips:

• Keep your movements quick to engage the plyometric aspect of the exercise.

• Maintain proper form by keeping your back straight and core engaged throughout.

• Gradually increase the speed and intensity as you become more comfortable with the movement.

Cool Down:

• After completing your repetitions, take a moment to stretch your legs and hips to avoid stiffness.