Forward-Backward Quick Step

1. 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.

2. 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.

3. 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.

4. 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.

5. Breathing:
- Breathe in as you step forward and exhale when you step back.

6. 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.

7. Cool Down:
- After completing your sets, take a moment to stretch your legs and arms to aid in recovery.