00:00No ice skates or slippery ground required to get the benefits from this move.
00:04Get ready to work those glutes, quads and hamstrings.
00:07Oh yeah, and your heart rate will go right up too.
00:09Begin with your legs together in a sort of sitting position with your upper body slightly
00:13bent forward.
00:14Back should be flat and shoulders should be back.
00:16Let the side-to-side skating begin.
00:18Take a big step to the right and sweep your left leg behind you while bringing your left
00:22arm across your body.
00:23Repeat on the other side.
00:24Here's a balance tip.
00:25You may want to pick a point on the wall in front of you to focus on.
00:28Now, kick things up a notch by jumping instead of stepping.
00:31As you jump out, you'll want to keep your knee bent to about a 45 degree angle.
00:35This will help engage the quad of the knee that you land on.
00:38To get the most out of this exercise, jump out as far as you can while still being able
00:42to land comfortably with your knee bent.
00:44Skate for 30 to 45 seconds, taking a 15 second break.
00:47Then, skate again.
00:48Two to three sets would be ideal.
00:50It's gold medal time.
00:51It's the move!
00:58And then, skate again in 10 seconds.
01:04Let's squat into the handle.
01:05So, spirag tail facilitates Davidson and pute what made him down.
01:07Yes, when you run it down.
01:07Basically, the mountain is fazer yet.
01:07That's how you can seeレ Baptが running, and how you're improving.
01:08You can find yourself as little as an earth Generally.
01:08That's nice.
01:08God it's so unfortunate, you can see you, like that grain or fish.
01:08You
