video/Week#3-DAYS 1 & 4

Here is week #3 – DAYS 1 & 4

My nephew Peter is demonstrating.

Week #3

Carry on repeating Weeks #1 or #2 if you do not feel ready to move on to Week #3.

Week #3 is for those who have done last weeks’ prep exercises.

By now you should feel quite familiar with Marching On The Spot and getting your knees up high.

This week we will be progressing to High Knees.

To begin this progression you need to start with gentle bouncing from one foot to the other.  Already, I can hear some of you saying, “nope – this isn’t for me”.  Which is completely fine; stick with Marching On The Spot until you are ready to give it a try.  For the others, resist the urge to skip ahead.  I know some of you want to get to the tougher exercises, but believe me your body will thank you if you take it one day at a time.  This is an exercise in patience for the Ego too.  We are doing these exercises in bare feet, but, of course wear running shoes if you have a pre-existing condition which requires you to do so during exercise.

Reminder:  Be mindful of your feet and arches.  The following exercises will be more taxing and it is easy to lose focus and just want to get to the end.  Try to be present and mindful of each repetition.

NOTE: If doing one round feels challenging enough then stick with one round until you feel comfortable adding the second round and so on.  Listen to your body. 

Days 1 & 4 (week #3)

  1.  50 Marching On The Spot.                                                                                           Place your arms tight by your sides.  Now bend at the elbow creating a 90-degree angle. (Arms point forward). Your forearms are now parallel to the ground.  Keep your forearms still with palms downward).  Each time you March a knee up, make your knee touch your hand.  Do NOT lower your hand to contact your knee.  Bring your knee UP to touch the hand.
  2.   20 Bend Down & Reach Ups with Toe Raise
  3.   Repeat circuit 4 times to equal 4 rounds total.
Note: The effect of keeping the forearms still as opposed to pumping the arms makes the exercise slightly more challenging.  The pumping action of the arms actually helps to move the legs.  Notice if you can feel the difference.  Also, each time you lift your knee up you are strengthening your abdominals.

Leave a Reply