High-Knee to Butt-Kick

1. Start by standing with your feet about hip-width apart.

2. Begin by lifting your left knee up towards your chest as high as you comfortably can, while simultaneously bringing the opposite arm forward as if you’re running.

3. Lower your left leg down and immediately switch to lift your right knee high, bringing your left arm forward. This is the high knee part of the exercise.

4. As you continue to alternate your knees, after a few reps, switch to the butt kick part by bending one knee and bringing your heel towards your glutes while the opposite arm comes forward.

5. Continue alternating legs, combining the high knee motion and the butt kick in a fluid movement.

6. Keep your upper body tall and engage your core throughout the exercise to maintain balance and stability.

7. Perform the movement in a controlled fashion, gradually increasing the speed as you get more comfortable and to add intensity.

Remember to breathe regularly throughout the exercise, and focus on engaging the muscles in your legs and core for maximum effectiveness. This exercise can be a great addition to any dynamic warm-up routine or as a standalone cardiovascular workout.