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- Stand up straight with your feet about hip-width apart. Keep your upper body relaxed.
- Bend your arms so your hands are in front of your chest like a boxer. Make loose fists with your hands.
- Step forward with your left foot, placing it in front of your right foot.
- Lean your upper body to the left, raise your right knee out to the side, and then extend your leg, kicking to the side with your foot flexed. Tighten your abdominal muscles and power the move from your gluteal (buttock) muscles. Your knees and toes should be pointing forward as you kick.
- Bend your right knee, lower your leg, and step back to the starting position.
- Repeat for half of the 30 to 60 second interval period, and then switch sides, kicking with your left leg for the rest of the interval. The tempo of this interval is 1–1–1–1.
To make this exercise easier: Kick lower. You can hold on to the back of a chair for balance if needed.
To make this exercise harder: Kick higher. Add a punch with the same-side arm.
