Forward-Backward Quick Step

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Keep your knees slightly bent and your core engaged.

• Your arms should be relaxed at your sides.

Movement to Forward Step:

• Quickly step forward with your right foot while keeping your left foot planted.

• As you step forward, push off with your back foot, driving your knee up slightly.

• Simultaneously, swing your arms forward for balance.

Transition to Backward Step:

• Immediately after stepping forward, push back off your right foot and step backward with your left foot.

• Allow your right foot to return to the starting position while keeping your core tight.

• Swing your arms back as you step to maintain balance.

Repeat the Movement:

• Alternate stepping forward with your left foot and then stepping back with your right foot.

• Focus on quick, explosive movements for each step, maintaining a steady rhythm.

Breathing:

• Breathe in as you step forward and exhale when you step back.

Suggestions:

• Start with a slow pace to master your balance and form, then gradually increase your speed.

• Aim for 30 seconds of continuous movement followed by a brief rest before repeating.

Cool Down:

• After completing your sets, take a moment to stretch your legs and arms to aid in recovery.