Runner’s Start

Photo by T. Juco

If you’re looking for a move that uses the whole body, gets the heart rate up AND blasts calories – this exercise is for you. It’s set up to emulate the beginning of a sprinter’s take off so it encompasses cardio and leg power. By taking it to a plyometric move, you use the whole body to pop out of the “start”. Come down into a low, long lunge with the right foot straight behind you and the left knee over the left foot, both hands touching the floor with just the fingertips on either side of your left foot. As you exhale, jump up while powering the right knee forward and up using your arms and core to jump as high as you can. Immediately land back into the starter position with control and softness. As soon as you “touch down” power back up again. Do 15 reps or 30-45 seconds on each side with a little break between to catch your breath.

Notes: Keep breathing throughout this exercise. Do not sacrifice form for speed or power, find the right balance for you. Make your landings soft through the knee with just a light touch of the opposite hand of your landing foot.

Easier: Do fewer reps or time. Go at a slower pace. Make this a Low Impact move by NOT jumping off the ground. Instead, drive the free knee up as before and just come up onto the ball of your working foot or keep it flat. Even if you choose low impact you can still do this move quickly and get the heart rate up.

Harder: Do more reps or longer time. You can carry LIGHT weights in each hand; wear ankle weights or a weighted vest/backpack for added resistance.