1. Start in a standing position with your feet shoulder-width apart.
2. Begin running in place, lifting your knees as high as possible with each step.
3. While running, maintain an upright posture with your core engaged. Swing your arms in coordination with your legs to help balance and generate momentum.
4. Perform a hop by pushing off with one foot and bringing the knee of the opposite leg towards your chest.
5. Land gently on the balls of your feet, and continue running in place, quickly transitioning back into the running motion.
6. Alternate the hopping leg with each repetition, ensuring that you maintain a rhythmic motion between running and hopping.
7. Continue the run and hop sequence for the desired time or number of repetitions.
This exercise is a hybrid movement combining the cardiovascular benefits of running with the explosive strength training of hopping. It is ideal for improving lower body power, endurance, and coordination. No equipment is needed, making it easily accessible for a home workout or while traveling. Always be mindful of your form and land softly to avoid injury.
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