A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
9 kcal
/ min (est.)
3 × 16
sets × reps
Why this exercise
Difficulty: Intermediate
Improves lower-body stability and coordination while engaging the core.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
16
Rest
60s
How to Perform
- 1.Step one leg forward and bend both knees to 90°.
- 2.Push through front heel to return to standing.
- 3.Alternate legs and repeat.
Pro Tips
- •Avoid leaning forward.
- •Keep torso upright throughout.
Equipment
None
Safety
Ensure enough space to move freely.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.