Arms-Forward Butt-Kick
Butt-kicking cardio that warms you up and gets your heart pumping! Feel the burn in your hamstrings and get ready to work!
Muscle Groups
Primary
Secondary
Instructions
1. Start in a standing position with your feet shoulder-width apart and arms extended straight above your head.
2. Begin the exercise by jogging in place, bringing your heels toward your buttocks with each step. Try to kick your butt with your heels to engage the hamstrings.
3. As you jog in place and kick your butt, keep your arms extended straight above your head. This will increase your heart rate and engage your shoulders.
4. Keep your chest lifted and core engaged throughout the exercise to maintain balance and stability.
5. Continue the butt kicks while keeping your arms raised for the desired amount of time or for a set number of repetitions, typically for about 30 seconds to a minute for beginners or for 20-30 repetitions per leg.
6. Stay light on your feet and focus on maintaining a steady and rhythmic pace.
This exercise is great for warming up before a workout and can also be incorporated into high-intensity interval training (HIIT) sessions or used as a cardio exercise on its own.
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