Standing Wide-Stance Air Bike

1. Starting Position:
- Stand tall with your feet wider than shoulder-width apart.
- Keep your toes pointed slightly outward.
- Engage your core by pulling your belly button in towards your spine.
- Allow your arms to hang at your sides or place your hands on your hips.

2. Movement Execution:
- Begin by shifting your weight onto your right leg.
- Raise your left knee towards your chest as you simultaneously twist your upper body to the right.
- As you bring your knee up, try to touch it with your right elbow for an added challenge.
- Quickly return to the starting position by lowering your left leg and untwisting your torso.

3. Alternate Sides:
- Repeat the movement by shifting your weight to your left leg.
- Raise your right knee towards your chest while twisting your upper body to the left.
- Touch your left elbow to your right knee if possible, then return to the starting position.

4. Repetitions:
- Aim to perform 10-15 repetitions on each side.
- Focus on maintaining a steady rhythm while keeping your movements controlled.

5. Tips:
- Keep your movements quick to engage the plyometric aspect of the exercise.
- Maintain proper form by keeping your back straight and core engaged throughout.
- Gradually increase the speed and intensity as you become more comfortable with the movement.

6. Cool Down:
- After completing your repetitions, take a moment to stretch your legs and hips to avoid stiffness.