Heel flicks
A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required. | |
Workout focus: | Legs |
Type of activity: | Mobility |
Benefits: | A sure fire way to increase your heart rate and a fantastic warm up exercise that puts your leg muscles to the test. |
Time needed: | 5 minutes |
Intensity level: | Moderate |
Instructions: | There's two options for this one - jogging on the spot, which means not having to leave the comfort of the front room, and running, which means getting out in the sunshine. Choose which suits you today and read on... For jogging on the spot, establish a fairly steady rhythm and speed. Then, start to bend your legs at the knee and bring your lower leg up behind you. Your heels should just flick against your bum. Aim to land as lightly on your feet as you can and try not to alter your rhythm as you run. For running, do exactly the same. As your stride is likely to be longer, you'll have more time to get unbalanced, so concentrate on keeping a fairly upright position with the rest of your body. Run for 30 seconds, then rest for 30 and repeat over the 5 minute period. |
How to make it more difficult: | Running for a longer time or at increased speed with improve your cardiovascular fitness. For extra challenges and to improve your balance, you can try this going up or down a slope - and from this, progress to jogging backwards and doing hill flicks as a co-ordination challenge. |
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