Starting Position:
1. Stand upright with your feet hip-width apart.
2. Keep your arms bent at 90 degrees and hold them in front of your body.
3. Ensure your back is straight and your shoulders are relaxed.
Movement Instructions:
1. March in Place:
- Lift your right knee towards your chest while swinging your left arm forward.
- Lower your right foot back to the ground and repeat on the opposite side by lifting your left knee and swinging your right arm.
2. Incorporate a Kick:
- As you lift your knee, extend your leg forward into a kick (like a front kick) instead of just returning it to the floor.
- Aim to kick at a comfortable height, keeping your foot flexed as you kick.
3. Continue Alternating:
- Alternate the marching and kicking movements.
- Maintain a steady rhythm and focus on form over speed.
Tips for Beginners:
- Start slowly to get comfortable with the movements.
- If you feel unsteady, hold onto a wall or a sturdy piece of furniture for support.
- Engage your core to help maintain balance and stability.
Repetitions:
- Aim for 1-2 minutes of continuous movement, gradually increasing time as you build strength and endurance.
