PEDAL
The pedal, or jump lunge, will quickly get your legs burning and your heart rate skyrocketing. This quad-killing exercise requires balance and coordination. Make sure you’re maintaining proper form throughout the movement.
progression
| LEVEL 1: | Reverse Lunge | |
| LEVEL 2: | Pedal | |
| LEVEL 3: | Squat Pedal |
Stand with one foot in front of the other. Keep your torso as tall as possible as you bend both legs to sink into a lunge position.
Jump up with enough force to propel both feet from the floor. While in the air, scissor-switch your feet.
Land in a lunge position with the opposite foot in front. Repeat.
caution
Pay attention to the impact imposed during the landing. Attempt to land as softly as possible so that the force of the deceleration is distributed between the knee, hip, and ankle joints.
SKATER JUMP
This exercise mimics the movement of a speed skater moving across the ice. Skater jumps will strengthen your legs while improving balance and coordination and raise your heart rate in the process.
progression
| LEVEL 1: | Lateral Lunge | |
| LEVEL 2: | Lateral Lift | |
| LEVEL 3: | Skater Jump |
Stand with your weight on your right foot and a soft bend in the knee. Cross your left foot behind your right ankle and lower into a half-squat.
Bound to the left by pushing off of your right foot. Swing your arms across your body in the direction of your jump.
Land on your left foot and bring the right foot behind your left.