It’s the Mykidstime 21 day fitness challenge and our Day 9 challenge is a cardio workout!
Here we go guys! Day 9! Today, we have a cardio workout for you that we think you will enjoy! It is challenging but we know you will all get through it. It requires some coordination and technique so it will separate the good dancers from the bad! As Dan always says, do as much as you can do. Are you ready?
Power Knees (15)
Create a wide stance between feet, one foot forward with slight bend in knee. Extend arms out in front at waist height. Squeeze your core and bring back knee up to meet hands. Return to start position and continue with the same leg for 15 seconds before swapping legs.
Place hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions, landing on both forefeet simultaneously. Repeat.
Quick Feet & High Knees
Stand with feet shoulder width apart, knees slightly bent, and arms in front. Tap your feet as quickly as possible for 5 seconds. Switch to high knees, running knees up to shoulder height for 5 seconds before returning to quick feet again!
Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat.
Cross Jacks & Tuck Jumps
Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline with one leg in front of the other. Repeat with opposite leg in front the next time. Complete 4 before completing 2 Tuck Jumps, jumping knees up to hip height.
We’d love to know how you found Day 9 of our challenge, so please let us know in the comments below and if you have any questions for Dan you can Snapchat Dan @Dansweeneypt or tweet him @Dansweeneyhf or email him.