CARDIO TRAINING

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Exaggerated Skipping With High Knee Drive

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Little kids skip for fun—but then, they don't skip like this. Use a classic skipping motion as a cardio blast by going for maximum height on each stride. The higher your knees, the more you move this out of the playground and into the realm of a major muscle burn.

Muscles Worked
Legs

Starting Position
Stand in a room with at least 40 feet of open floor in a straight line, such as an aerobics room, basketball court, or even a sidewalk, with as much space as possible in front of you.

Exercise

  1. From the starting position, begin skipping down the floor, lifting your knee as high as possible on each step, and popping into the air. Concentrate on getting height rather than covering ground; you should move slowly down the floor, even as you take quick steps. Most of your movement will be vertical. Pump your arms strongly in rhythm with your legs (see Photos 1 and 2).
  2. Continue to skip for two minutes, keeping the height of your knees consistent from beginning to end. If you reach the end of your available space within the two minutes, turn around and skip back the way you came, as many times as necessary.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.