Hand Up Butt-Kick

1. Starting Position:
- Stand tall with your feet hip-width apart.
- Engage your core and keep your back straight.
- Raise your arms straight above your head, with your palms facing inward.

2. Movement:
- Begin by lifting your right foot off the ground, bending your knee to kick your heel toward your glutes.
- As you kick your foot back, allow your arms to remain extended overhead.
- Quickly alternate legs, bringing your left foot up while lowering your right foot back to the ground.

3. Repeating the Movement:
- Continue to alternate legs in a rhythmic motion, kicking your heels towards your glutes.
- Keep your upper body stable and your arms fully extended above your head.

4. Breathing:
- Inhale as you prepare to kick your foot up.
- Exhale as you kick, keeping a steady breath throughout the exercise.

5. Form Tips:
- Keep your chest lifted and avoid leaning forward.
- Try to maintain a quick tempo for an effective plyometric workout.
- Make sure to land softly to protect your knees and joints.

6. Duration:
- Perform this exercise for 30 seconds to 1 minute, or as part of a larger workout circuit.

7. Cool Down:
- After completing, take a moment to stretch your legs and arms to relax your muscles.

This exercise helps to improve cardiovascular fitness, coordination, and strengthens the lower body. Enjoy your workout!