Skating Windmill | Illustrated Exercise Guide

Primary muscles: Core, glutes, quads
Secondary muscles: Outer thighs, inner thighs
Equipment: No equipment

SKATING WINDMILL INSTRUCTIONS

1. Jump to the right, bend your right knee and bring your left foot behind you. Twist your torso to the right and touch the floor with your left hand.
2. Jump to the left, bend your left knee and bring your right foot behind you. Twist your torso to the left and touch the floor with your right hand.
3. Repeat this back and forth movement until the set is complete.

PROPER FORM AND BREATHING PATTERN

Engage your core, keep your back flat and jump to the side as far as possible. Touch the floor with one hand and extend the opposite arm back. Breathe smoothly and rhythmically, and use the movement of your arms to gain momentum.

EXERCISE BENEFITS

The skating windmill is an intense cardiovascular move that improves muscle endurance and strength, boosts the metabolism and promotes weight loss. This exercise strengthens the core, glutes, hips and legs, and enhances balance and flexibility.

DEMONSTRATION

SETS AND REPS

Start with 30-second sets and then slowly increase the speed and the duration of the exercise. If you’re a beginner, practice doing skaters first.

CALORIES BURNED

To calculate the number of calories burned doing the skating windmill, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Glute bridge overhead reach
Surfer burpees
Ankle tap push ups
Kick crunch

WORKOUT ROUTINES