Primary muscles: Quads, hamstrings, calves, abs
Secondary muscles: Glutes, lower back
Equipment: No equipment
TOUCH AND HOP INSTRUCTIONS
1. Stand on your right leg with your knee slightly bent.
2. Start bending at the hips, extend your left leg behind you, and touch the floor with your left arm.
3. Jump quickly and drive your left knee up.
4. Land on your right foot, repeat and switch sides.
PROPER FORM AND BREATHING PATTERN
Tighten your core, open the chest and maintain your knee joints loose. Bend at the hips, extend your leg behind you and keep your back neutral. Breathe out as you push through the heel to jump up, and bring your knee as high as you can. Land softly on the balls of your foot, with your knee slightly bent.
EXERCISE BENEFITS
The touch and hop is a full body cardio move that challenges your balance and stability, and improves your strength, power, and agility. This exercise also boosts your metabolism and maximizes weight loss.
DEMONSTRATION
SETS AND REPS
Practice doing the high knees and the single leg deadlift first. Once you’re ready to advance, add 2 or 3 sets of 16 to 20 repetitions, of the touch and hop exercise, to your cardio workouts.
CALORIES BURNED
To calculate the number of calories burned doing the touch and hop, 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:
Curtsy lunge side kick raise
Plank straight arm kickback
Chest press punch up
Basketball shots
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