Arm Jumping Air Bike Swing
Jump, swing, and pedal your way to a full-body burn! Boost cardio, coordination, and power with this fun, air-bike inspired exercise.
Muscle Groups
Primary
Secondary
Instructions
1. Begin by standing with your feet shoulder-width apart, arms by your sides.
2. As you jump up, simultaneously swing one arm up overhead while lifting the opposite knee towards your chest, as seen in the first image. Ensure you are engaging your core and pumping your arms vigorously.
3. Land softly on the balls of your feet, and immediately switch the positions of your arms and legs, swinging the opposite arm and lifting the opposite knee, as demonstrated in the second and fourth images.
4. Attempt to maintain a quick pace while ensuring a controlled and rhythmic motion, alternating arms and legs as if pedaling a bicycle in the air combined with an arm swing.
5. Continue the exercise for the desired number of repetitions or for a timed interval, maintaining the form shown in the images.
Remember to keep your back straight, land softly on your feet to avoid excess impact on your joints, and keep your movements fluid. This exercise helps improve lower body power, coordination, and cardiovascular endurance.
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