Do the exercise on one leg for the full 30 seconds, then
switch legs for the next round.
You're going to accomplish this by
switching legs in the kneeling position at the BOTTOM of the movement, coming back up on the opposite leg that you came down on.
This is one rep.. After pulsing down and up, jump
again switching leg positions so that opposite leg is lunging forward and pulse down and up again and continue in this manner, jumping and pulsing between each jump.
Start in a forward lunge position, with front leg bent and back leg straight, jump up and
simultaneously switch leg positions, so that opposite leg is forward, then pulse down and up in this position.
A second task required the students to either perform an upright wall squat (which is typically painful) or to balance on one leg, with the option
of switching legs and using balance aids to avoid fatigue.
The farther out your feet are, the harder it is, and you can even lift one leg out in the air to make it harder (
just switch legs half way through or with each set).
To increase the challenge hold the plank and bring one leg towards your chest as if you were marching,
switching the legs back and forth.
hanging bicycle abdominal exercise Not rated yet grab pull - up bar pull up to 90 degrees touch knee to opposite elbow (ie right knee to left elbow)
switch legs like riding a bike
Then jump up,
switch legs in midair and land with the right leg in a forward lunge.
Keep your back and backside touching the wall when you lift your right knee towards your chest
then switch leg positions and repeat with the other leg.
Jump
again switching leg positions so that opposite leg is lunging forward and pulse 3 times and continue jumping and pulsing 3 times between each jump.
Start in a forward lunge position, with front leg bent and back leg straight, jump up and simultaneously
switch leg positions, so that opposite leg is forward and then pulse up and down 3 times.
Repeat the lunge, plus curl, on one leg for 30 seconds, and then
switch legs for another 30 seconds.
Switch legs every 30 seconds.
Switch legs and repeat the movement.
If you do this, make sure to make changes in your stances with every set — you should
switch your legs for maximum effect.
Explosively jump and
switch legs in the air.
Repeat 12 times, then
switch legs.
Keep the calves of the back leg stretched like this for 30 seconds, then
switch legs.
When your front thigh is parallel to the floor, return to the start and
switch legs.
Hold it for several seconds, and then stand up and
switch legs to repeat.
Repeat for 30 seconds, then
switch legs.
Alternating between legs, step back into a lunge position, hold for a moment, then
switch legs.
Then stand up,
switch legs, and do 15 reps on the other arm.
Release, and
switch legs.
Complete 10 times, then
switch legs and repeat.
If you want to turn this into a fat - burning drill, add in a 30 - second interval of your favorite cardio moves — like jumping jacks, jogging in place, and squat - jumps — before
switching legs.
Return to standing,
switch legs and hands, and repeat.