This graduates to high knees in a version of jogging on the spot that is vigorous enough to ensure that the knees are lifted high enough to be in line with the hips.
Butt kicker rows fit in well in the warm-up. This is a step above the jumping jack.
Stand upright and fold back one leg at a time to get the foot as close to the butt as possible while preparing the arms too by stretching them straight ahead then pulling them back.
This combination prepares the entire body for the intense exercise session.
Toe Touch Kicks
Toe touch kicks are very effective for the back. This involves standing upright, and lifting one leg at a time until the toes touch the fingers of an outstretched hand, without bending the back. The right leg touches the left arm and vice versa.
Cross over toe touch involves bending to touch the toes with the fingers. The right hand touches the left toes then change over to the left hand-right leg.
SQUAT EXERCISES TO BURN CALORIES
Squat and Jump
The body is adequately warmed up, and the session is becoming more intense. This session begins with squat and jump, an exercise that involves squatting then jumping.
Squat, stick the chest out and put arms firmly in front as if getting ready to punch an opponent then jump, stretching out the arms while jumping.
Squat with arms in front of the chest as if preparing to punch.
Rise up while stretching one leg as far as it can go and tapping the floor with the toes. Alternate the legs. This is very good for strengthening the knees and working out the butt. Stretch out the folded arms in order to work out the shoulders.