1. Start with a gentle warm-up jump. Hop lightly in place for 30 seconds, arms relaxed at your sides, shoulders loose. This prepares your musculoskeletal system—muscles, joints, tendons—and cardio-respiratory system.
2. Add rhythmic “clapping” motions. Continue hopping in place while swinging outstretched arms from low to high, as if applauding overhead. Great for coordination. Hold for 30 seconds, maintaining steady rhythm.
3. Stretch your legs dynamically. Rest your arms and, at the same pace, alternate advancing your right then left foot, sliding them along the ground like cross-country skiing or an elliptical machine. Repeat for 30 seconds.
4. Incorporate air push-ups. Keep the skiing leg motion going while moving your arms: extend them forward with open palms, pull elbows back, then push out. Continue for 30 seconds.
5. Bring heels to buttocks. Rest arms, resume jumping without breaking rhythm, but now lift heels toward your glutes while staying in place. Hold for 30 seconds, slightly increasing speed.
6. Run in place with power. Maintain heels-to-buttocks legs and add wide running arm swings for 30 seconds. Beginners: stop here. Fitter individuals: rest 5 minutes, then repeat the circuit as your fitness allows.
Expert guidance courtesy of Renaud Longuèvre, coach for the French athletics team and author of “Le coach” (L'Equipe editions).
