Standing Jumping-Jack Air Bike

Standing Jumping Jack Air Bike Instructions

Starting Position:
1. Stand upright with your feet together and arms at your sides.
2. Keep your core engaged and maintain a straight posture.

Movement Instructions:
1. Jumping Jack Phase:
- Jump up slightly while spreading your legs apart shoulder-width.
- Raise your arms above your head as you jump, forming a "V" shape with your body.
- Land softly while returning to the starting position.

2. Air Bike Phase:
- Immediately after completing the jumping jack, transition into the air bike movement.
- Lift your right knee towards your chest while simultaneously driving your left elbow towards your knee, as if you're pedaling a bicycle.
- Switch sides by lowering your right leg and raising your left knee, bringing your right elbow towards your knee.
- Continue alternating legs in a smooth, cycling motion.

Tips:
- Focus on maintaining a steady rhythm throughout the exercise.
- Keep your core tight to help with balance.
- Ensure your movements are controlled to avoid injury.

Repetitions:
- Perform for 30 seconds, rest for 15 seconds, and repeat for 3-5 rounds as fitness allows.