This work-out is super-cool and you have to do it!
Do each movement on the basis of the basic jump. A basic jump simply consists of jumping up and landing on the same spot. Use a jump height of 5-10 cm for this work-out. Rest periods are 15-25 seconds unless indicated otherwise.
Before you begin the work-out, always start with the warming up (approx. 2 minutes)
- Thrust out your right and left arm forward in turn once per jump (6 x).
- For each jump make a circular thrusting movement from side to front. Do this with both your left arm and your right arm (6 x).
- Thrust upwards once per jump with both your left arm and your right arm (6 x).
- Take a short rest.
- While jumping, place your right leg at a ninety degree angle and kick forwards from that position. Do the same with your left leg (6 x).
- While jumping, kick out sideways, alternating with your left and right leg (6 x).
- Jump powerfully up and kick from back to front quickly twice. Do this alternating with your left and right leg. If required, make an intermediate jump to get you going (6 x).
- Rest for another minute.
- Jump powerfully up and thrust forward twice with your left and right arm, then make two circular thrusting movements from side to front and finally thrust twice upwards (6 x).
- Jump powerfully up and while jumping, make a quarter turn, placing your right leg at a 90 degree angle and kick forward twice from this position. Then do it with your left leg (6 x).
- Take a short rest.
- Make small jumps and kick back with your right leg while at the same time thrusting forward with your left arm. Then do it the other way round with your left leg and right arm (6 x).
- Jump powerfully up and kick sideways with your left and right leg. Then thrust upwards alternately by making circular thrusting movements from side to front. Place your leg at a 90 degree angle and kick forward, make a one-quarter turn and kick sideways (6 x).
- Take a short rest.
- Make small jumps and kick sideways with your right leg and at the same time thrust obliquely upwards with your left arm. Then do it the other way round (6 x).
Finish off by cooling down (approx. 4 minutes)
