Side High Knee March with Swinging Arms
Stand tall with your back straight, abs engaged, shoulders relaxed, legs about hip-width apart and feet turned outward. Reach your arms straight up toward the ceiling, keeping them in line with your shoulders.
Breathe deeply and pull your hands down to your thigh as you drive you abduct your right leg (move it to the side, away from the midline of your body) while driving your knee toward the ceiling. Return your right foot to the floor while reaching overhead again. Switch sides by abducting your left hip, driving your left knee toward the ceiling and pulling your arms down; return to the start position. Repeat.
Master the High Knee March with Reach and Pull before trying this exercise. Keep your hips and shoulders square to the front of the room (don"t twist or rotate your torso). Make sure you don"t lean backward as you lift your knee each time. Lift your knees higher and/or march faster to increase the intensity.