Legs
Speed Skaters
Skaters done fast: quick, light jumps from one foot to the other with your arms swinging. They work your legs and get your heart rate up.
- Works
- Glutes, quads, calves, hamstrings, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand on one foot with your knee bent and your chest leaning forward a little, other foot lifted behind you.
- 2Jump sideways onto your other foot and land softly with your knee bent.
- 3Let your trailing foot sweep behind your landing leg and swing your arms across your body.
- 4Jump straight back the other way. Keep a quick, steady rhythm side to side.
Cues
- Quick and light on your feet.
- Stay low the whole set.
- Swing your arms to keep the rhythm.
Common mistakes
- Landing loud and stiff. Land softly through your foot and let your knee bend to take the landing.
- Standing up tall between jumps. Keep your hips back and stay low so your legs keep working.
- Getting sloppy as you speed up. Go only as fast as your landings stay soft and steady. Shorten the jump if you need to.
Easier
Tiff's version steps side to side instead of jumping.
Harder
Jump wider, and touch the floor with your opposite hand on each landing.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between skaters and speed skaters?
It's the same jump. Skaters are slower, with a pause to steady each landing. Speed skaters keep a quick rhythm with no pause, so they feel more like cardio.
