成人论坛

1. Hopscotch

• Step to the right and bend the left leg up behind, pushing both arms back at the same time.
• Now step onto the left leg, bending the right leg up behind.
• Keep alternating sides for 16 repetitions at a moderate, rhythmical pace.

2. Travel overs with swing lifts

• Take 2 steps to the right, allowing the arms to do a circular movement in the front.
• Now take 2 single step left with the arms swinging and the leg lifting behind,
• before travelling back over to the left with 2 swing lifts at the end.
• Repeat 4 times altogether.

3. Box steps

• Step forward and outward with the right leg, as if stepping into the corner of a box.
• Follow with the left leg into the top left corner.
• Now step back with the right leg, followed by the left, bringing the feet together.
• Mirror the feet with the arms, using the same arm to leg at shoulder height.
• Then pull the elbows back behind you as the feet come back together.
• Repeat 8 times.

4. Push backs

• Stand with feet together,
• then take the right leg behind you, touching only the toes to the floor, and bring it forward again.
• Keep alternating legs rhythmically, leaning forward with arms out in front and tummy pulled in tightly.
• Repeat 8 times.
• To combine exercises 3 and 4: perform 2 box steps and then 4 push backs, repeating as often as you feel comfortable.

5. Single and double twists

• Rhythmically twist the feet together from one side to the other, lifting and lowering the heels.
• Keep the arms up at shoulder height in the opposite direction.
• Do single twists then one double on the same side making sure the heels touch the floor as you land.
• Repeat the sequence 8 times altogether.

If you enjoyed this routine have a go at routine 3.