Fast feet - Fast hands

A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required.

Workout focus:

Legs and arms

Type of activity:

Speed, endurance

Benefits:

General cardiovascular activity

Time needed:

5 minutes.

Intensity level:

Medium to high

Instructions:

Run on the spot - lifting your knees, as quickly as you are comfortable.

Shadow box – clench your fists and punch an imaginary target in front of you at the height of your shoulders. Punch as quickly as you are comfortable.

Work through the following order:

• 10 secs – Running on the spot
• 10 secs – Shadow box
• 10 secs – Rest

Repeat this process 10 times which will take you to 5 minutes.

How to make it more difficult:

• Increase the speed of your feet and hands
• Increase the time of the sets (20 secs/20 secs/20 secs)
• Increase the number of sets
• Rest for 2-3 minutes after the first 5 minutes, then repeat the process

Supplied by:
Chris Hunkin
Community Sports Coach, Cornwall Sports Partnership

www.cornwallsportspartnership.co.uk