1. Stand tall with your feet hip-width apart, arms by your sides.
2. Take a step back with your right leg and lower your body into a lunge position, with your left thigh parallel to the floor and your right knee almost touching the ground. Your left knee should be directly above your left foot.
3. As you descend into the lunge, drive your right arm forward and your left arm back, as if you were sprinting.
4. Push off your left foot and quickly switch positions, bringing your right foot forward and your left foot back into a lunge, again moving your arms in opposite directions like a sprinter.
5. Continue alternating legs and pumping your arms back and forth in a smooth, explosive motion.
Tips: Keep your torso upright and your core engaged throughout the exercise to maintain balance. Make sure your front knee does not extend past your toes to prevent undue stress on the knee joint. Keep the movements controlled, but for a more intense workout, you can increase the speed, making sure to keep proper form. Ensure you warm up adequately before performing this exercise to avoid injury. Breathe in as you lunge backward and breathe out as you switch legs.
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