Standing Swim and Jog (Plyometrics)

Positioning

1. Starting Position: Stand up tall with your feet shoulder-width apart.
2. Body Alignment: Keep your chest lifted, shoulders back, and engage your core muscles.

Movement Instructions

1. Arm Movement:
- Start by lifting your arms straight out to the sides at shoulder height.
- Imagine you are swimming; move your arms in a circular motion as if you are doing freestyle strokes.
- Alternate your arm movements as if you are swimming in a pool.

2. Leg Movement:
- While you move your arms, begin jogging in place.
- Lift your knees slightly as you jog, keeping a light bounce in your step.
- Aim to lift your feet off the ground with each jog, remaining light on your toes.

3. Combine Movements:
- Coordinate your swimming arm movements with your jogging.
- Keep a steady rhythm while blending these motions together.

4. Duration:
- Perform the exercise for 30 seconds to 1 minute.
- Take a brief rest before repeating for 2 to 3 sets.

Tips for Beginners

- Start at a slow pace to get comfortable with the coordination of arm and leg movements.
- Focus on maintaining good posture throughout the exercise.
- If jogging in place is too difficult, you can march instead while performing the arm movements.
- Gradually increase the duration as you become more confident and fit.