Jumping Air Bike

1. Start in a standing position with your feet shoulder-width apart and your arms at your sides.

2. Engage your core and maintain a straight posture.

3. Begin by simulating a bicycle pedaling motion while hopping from one foot to the other. As you "pedal," bring one knee up towards your chest while hopping off the grounded foot.

4. In sync with the knee lift, rotate your opposite elbow towards the raised knee to engage your core further and mimic the motion of riding a bike.

5. Land on the balls of your feet to reduce impact and maintain balance.

6. Immediately continue the motion by switching to the other side, raising the opposite knee and elbow to continue the cycling motion in a fluid, rhythmic manner.

7. Keep alternating sides for the desired number of repetitions or time interval.

8. Keep your movements controlled and maintain a steady breathing pattern throughout the exercise.

Remember to warm up before beginning this exercise and to cool down afterwards. This exercise combines cardiovascular work with lower body coordination and plyometric moves to increase heart rate and work on endurance.

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